THINAI UPMA

Millets are highly nutritious and non-glutinous. Milllets are  high in minerals like iron, magnesium, phosphorous and potassium. Foxtail millet is rich in dietary fibre, protein and low in fat  Unlike rice, foxtail millet releases glucose steadily without affecting the metabolism of the body.   Millets are good for the people who are diabetic.  

The consumption of millets should be atleast thrice in a week as it is quite heart healthy. Foxtail millet is known as kangni in Hindi, tinai in tamil, Korra in Telugu and Navane in Kannada and thina in malayalam. 

Since  our life style is very strenuous, we must adopt  health friendly foods.  I have made the upma and upma kozhukkattai with kappa.

Let us look at the recipe now:


Preparation time: 10 minutes
Cooking time: 20 -25 minutes
serves: 2 - 3

Ingredients:

1 cup tinai rava
1/2 cup mix vegetables viz. carrot, beans, green peas etc.
4 tbsp oil
salt
1 green chilli chopped
few curry leaves
1 tsp mustard seeds
1 tsp urid dal
1/2 tsp finely chopped ginger
3 cups water
asafoetida
1 fistful of tuvar dal (optional)

Method:

slighly dry roast the tinai rava, cool it, wash and keep aside.  Heat oil in kadai.  add the mustard seeds, urid dal, when it is done, add the green chilli, ginger, saute for a minute.  add the vegetables, (if you are using onion, can add that), saute for few minutes.  add the water, salt and allow to boil.  add the rava, mix well, cover and cook till the water is absorbed and the tinai is cooked.

If you are using tuvar dal, soak it for 30 minutes, crush and add after adding water.

How to serve:

Serve hot with chutney, sambar, morukootan.