Mango Sesame Barnyard Millet/ Maangai Ellu Kuthiraivaali saadham

Mango Sesame Barnyard Millet/ Maangai Ellu Kuthiraivaali saadham

Mango Sesame Barnyard Millet Rice/ Maangai Ellu kuthiraivalli Saadham

Serves: 2

Calories per Serving:652; Carb- 102g; Fat- 23g; Fiber-15g; Protein – 14g

Preparation time: 15M Cooking time: 5M Total time:  20M

Difficulty: Easy

 

Ingredients:

1 cup Barnyard Millet (Kuthiraivaali)

1 cup Grated raw mango

¾ cup Grated coconut

1.5 tbsp White sesame/ Till seeds

1 tsp Mustard seeds

2 whole Red chilies

10 Curry leaves

2 tsp Peanut oil or Sesame oil

2 cups Water

¾ tsp Salt

½ tsp Brown sugar or grated jaggery (optional)

Method:

  1. Pressure cook Barnyard Millet for 3 whistles with 2 cups of water.
  2. Spread the cooked millet in a plate and cool it down, otherwise it will form lumps.
  3. Grate mango and coconut and keep it aside
  4. In a pan over medium heat, add oil and mustard seeds.
  5. Once the mustard splutters, add the red chillis, curry leaves and sesame seeds.
  6. Once the sesame seeds start crackling, add the grated mango and sugar and give it a stir for a minute.
  7. Then, add the grated coconut and salt mix well and cook for another minute
  8. Add the cooked millet and mix them well.
  9. Tangy and yummy mango sesame millet is ready to serve.

Stepwise pictures:

Notes:

  1. The sesame seeds will crackle so be a little careful.
  2. You can use foxtail (thinai), little(saamai) or kodo (Varagu) Millet too.
  3. Adding the sugar/ Jaggery reduces the sourness and gives a bit unique taste.
  4. You can reduce the amount of oil and coconut if you have high cholesterol levels.

Micronutrient Values:

Nutrient %DV
Vitamin A 948 IU 19%
Vitamin C                 5.3mg 59%
Vitamin E 2.3 mg 11%
Vitamin K 6.3 mg 8%
Thiamine 0.6 mg 38%
Riboflavin 0.4 mg 23%
Niacin 6.0 mg 30%
Vitamin B6 0.6 mg 31%%
Folate 118 mcg 29%
Calcium 104 mg 10%
Iron 5.0 mg 28%
Magnesium 165 mg 41%
Phosphorus 386 mg 39%
Potassium 538 mg 15%
Zinc 2.6 mg 18%
Copper 1.2 mg 60%
Manganese 2.3 mg 115%
Selenium 9.0 mg 13%
Fluoride 169 mg

Do try this recipe and let me know how it came out in the comment below. Thankyou!



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