Gif Jowar Millet Upma

Gif Jowar Upma Rava is used to make wholesome and nutritious dish made from coarse semolina-like granules derived from sorghum (jowar) grains. Here’s a detailed description along with some nutritional values:

Description:

Gif Jowar Upma Rava is prepared by coarsely grinding whole sorghum grains to create a semolina-like texture known as “rava” or “sooji.” This rava is then used to make a flavorful and filling upma, a traditional South Indian dish. To prepare Jowar Upma Rava, the rava is dry roasted until lightly golden to enhance its nutty flavor. Separately, a tempering of mustard seeds, cumin seeds, curry leaves, green chilies, onions, and sometimes vegetables like carrots and peas is prepared. The roasted rava is then added to the tempering along with water and salt, and cooked until the grains are tender and the flavors are well combined. It’s often garnished with freshly chopped coriander leaves and served hot with coconut chutney or a side of yogurt.

Nutritional Values (per serving, approximately 1 cup):

• Calories: Around 200-250 kcal
• Carbohydrates: Approximately 40-45 grams
• Protein: About 5-8 grams
• Fat: Around 2-4 grams
• Fiber: 3-5 grams
• Vitamins and Minerals: Sorghum is rich in essential nutrients like iron, magnesium, phosphorus, and B vitamins including niacin, thiamine, and folate.
• Other Nutrients: Contains antioxidants, phytonutrients, and dietary fiber.

Health Benefits:

1. Gluten-Free: Jowar is naturally gluten-free, making Jowar Upma Rava suitable for individuals with gluten sensitivities or celiac disease.
2. High in Fiber: Sorghum is a good source of dietary fiber, which aids digestion, promotes satiety, and helps maintain a healthy weight.
3. Rich in Protein: Jowar contains a moderate amount of protein, making Jowar Upma Rava a nutritious option for vegetarians and vegans.
4. Low Glycemic Index: Sorghum has a lower glycemic index compared to refined grains, helping to regulate blood sugar levels and reduce the risk of diabetes.
5. Vitamins and Minerals: Jowar is rich in various vitamins and minerals essential for overall health, including iron for healthy blood, magnesium for bone health, and B vitamins for energy metabolism.

Jowar Upma Rava is not only delicious but also offers a nutritious alternative to traditional upma made from wheat or rice semolina. It’s a great way to incorporate the health benefits of sorghum into your diet while enjoying a flavorful and satisfying meal.