Brown Rice Upma




 

Hi
We all know that brown rice has an edge over white rice due to its high nutrient content but both brown and white rice have similar calorific value and carbohydrates.According to Wikipedia
"When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.
Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as vitamin B1, vitamin B3, and iron are sometimes added back into the white rice making it "enriched", as food suppliers in the US are required to do by the Food and Drug Administration.One mineral not added back into white rice is magnesium; one cup (195 g) of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains 19 mg.
When the bran layer is removed to make white rice, the oil in the bran is also removed. Rice bran oil may help lower LDL cholesterol.[3]
Among other key sources of nutrition lost are fiber and small amounts of fatty acids
I guess after reading this may be some of us will switch to using of brown rice more
Well!!coming to this post, When Jayanthi gave my secret ingredient for week 2 of Avant Garde Cookies . I was more than happy as this recipe is a regular in my house. It tastes much better than the regular arsi upma.

INGREDIENTS
Brown rice  1 cup
Tuvar dhal    1/4 cup
Water                   2 cups
Oil                       1 tsp
Mustard               1/2 tsp
Urad dhal              1/2 tsp
Asafoetida             1/4 tsp
Red chillies             4-5
Curry leaves           4
Coconut Scrapping few tbsp(optional)
Salt                       to taste
PREPARATION
Run the rice, tuvar dhal and red chillies in a dry mixer till the it comes to a rava consistency
Heat a pan with oil.
Once the oil is sufficiently hot, add the mustard seeds.When it splutters, add the urad dhal, asafoetida, red chillies and curry leaves.Saute for a minute
Transfer this to a rice cooker
Now add the required quantity of water with the salt
Now put the  rice  mixture into this. Mix well
Add the coconut scrapping
Now put it in cook mode till done
Serve with hot tomato chutney

Linking this to Avant Garde Cookies with Anusha, Jayanthi, Kavitha, Priya, Priya Mahadevan, Radhika and Roshini

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