FIBRE-RICH CORN MEAL/RAVA UPMA

Corn-meal is a very good source of antioxidants such as Lutein and zeaxanthin.  This corn rava is made by grinding the corn kernels into a coarse powder.  It is beneficial for our eyes since it contains carotenoids. It is said to be preventive of the diverticular diseases, Anaemia, Cancer, supporting weight loss, gluten-free, high source of fibers, It contains bioactive plant compounds and phytonutrients. It manages diabetes and prevents hypertension. It has good amounts of manganese and keeps the blood sugar levels in check. Cornmeal boosts our health by adding the iron intake. A cup of cornmeal provides 4.2 mg of iron more than half of the 8 milligrams recommended daily for men according to NYU medical center,  It is a good source of phosphorous that make up our DNA.

Courtesy: Google

How to make this dietary fibre-rich Corn Meal Upma?





Ingredients:

Corn Rava 250 g
Water 600 ml
Groundnut Oil 2 TBSps
Mustard seeds 1/2 Tsp
Grated Ginger 1 Tsp
Shallots chopped 20-25 pcs
Curry Leaves 15-20 pcs
Slit Green Chillies 2-3 pcs optional
Rock Salt  1/2 Tsp

Cow Ghee 1 Tbsp
Cane Sugar 1 Tbsp

Procedure:

Roast the Rava in 1 Tsp oil on medium heat for a few minutes.
Heat the Cooker with 2 tbsps of oil. Add mustard seeds.
Once the mustards start crackling, add shallots, green chillies, curry leaves and grated ginger.
Saute until the shallots turn translucent.
Add 600 ml water and salt.
Allow boiling.
Once starts boiling, transfer the roasted rava and stir well to combine.
Cover with the lid and place the weight
Allow one whistle on medium heat.
Turn off the heat and set aside to cool down.
Open and serve hot with cane sugar and one tsp fresh ghee.

It can be cooked with veggies.
It is a perfect breakfast for kids and adults.

Cooking Time 10 minutes.
Preparation Time 10 minutes. 
Yield 2 servings. You can multiply the measurements according to your need.
Visit us @kongutraditionalrecipes.com for more recipes.
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