Rava Kichadi:

Ingredients needed

Rava / Semolina Enriched Raw – 100 Grams
Onions Raw – 20 Grams (Chopped)
Carrot, Green beans, green peas- 10 Grams (eachone)
Mustard seeds – 0.5 Grams
Channa dal / Kadalai Parupu – 5 Grams
Green Chilli – 5 Grams
Coriander Leaves / Cilantro – 2 Sprig
Curry leaves – 2 Sprig
Salt – 1 Teaspoon
Canola Oil – 1 TableSpoon
Ginger Slices – 3
Tomato Raw – 5 Grams (1/2 tomato)
Turmeric Spices – 0.25 TableSpoon
Water – as you needed.

The Preparation Methods:

Step 1: Roast rava in a tsp of ghee/oil until you get a nice aroma of roasted rava.
Step 2: Chop all the vegetables finely. Slit green chillies and tomato and keep it ready.
Step 3: Heat oil in a pan, add Channa dal, when it changes colour slightly, add mustard seeds, urad dal and curry leaves.
Step 4: When urad dal turns golden brown, add finely chopped onions, slit chillies and ginger and finally tomato.
Step 5: After that add all the chopped vegetables and turmeric powder.
Step 6: Saute and cook the vegetables for 2-3 minutes. Do not over cook the vegetables as it will get cooked along with the rava.
Step 7: Now add 3 cups of water and salt needed. You can taste the water and check for salt. If it is slightly salty, it will be perfect after adding rava.
Step 8: When water starts boiling, reduce the flame to low and add rava slowly with one hand, stirring continuously with the other hand to avoid formation of lumps.
Step 9: When all the water is absorbed, mix well, close it with a lid and cook on low flame.
If you want add cashew nuts fried in ghee to make more tasty. Add finally Garnish with Coriander leaves.

Serve with Coconut chutney or sambar.

Calories and Nutrients

Nutrients Calculated Approximately: 1 Cup (100 grams)

Calories: 545.26 Kcal

Macronutrients

Macronutrients Nutrition Values Daily Values (%)
Carbohydrate 84.86 grams 27.76 %
Total Fiber 7.5 grams 29.52 %
Protein 15.57 grams 30.1 %
Fat 15.58 grams 24.43 %
Saturated acids 1.26 grams 6.26 %
Dietary Cholesterol 0 mg 0 %
Sugar 3.05 grams 0 %

 

Vitamins

Vitamins Nutrition Values Daily Values (%)
Vitamin A 668 Mcg 46.51 %
Vitamin C 19.18 mg 32.21 %
Vitamin E 3.05 mg 14.83 %
Vitamin K 30.71 mcg 37.79 %
Thiamin 0.86 mg 58.09 %
Riboflavin 0.65 mg 37.2 %
Niacin 6.73 mg 33.14 %
Vitamin B6 0.21 mg 11.53 %
Folate 204.37 Mcg 51.33 %
Pantothenic Acid 0.71 mg 7.12 %
Choline 11.04 mg 0 %

 

Minerals

Minerals Nutrition Values Daily Values (%)
Calcium 80.94 mg 7.92 %
Copper 260 mg 14 %
Fluoride 107.56 mg 0 %
Iron 5.84 mg 35.09 %
Magnesium 68.45 mg 16.71 %
Manganese 0.88 mg 45.84 %
Phosphorus 175.02 mg 17.62 %
Potassium 0.41 mg 11 %
Selenium 90 Mcg 128.66 %
Sodium 2.34 mg 97.6 %
Zinc 1.46 mg 9.44 %

 

* Mg – Milli Grams
* Mcg – Micro Grams

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