Thursday, July 23, 2009
K. Shah 33 comments
Know what you Eat -Finger millet(Ragi) is a very nutritious food with a complex carbohydrate profile and low glycemic index. It is especially valuable as it contains the amino acid methionine which is lacking on staples like polished rice or maize meal. Pearl millet is different from ragi, being light yellow in color. It is also good in nutrients but ragi is much superior than pearl millet. Green Mung bean, Black chick pea(Garbanzos) both very good source of protein. In addition to providing slow burning complex carbohydrates, garbanzos can increase your energy by helping to replenish your iron stores. Garbanzos are rich in iron and low in calories and virtually fat-free. Green bean is also a rich source fiber which enables one to lower the high cholesterol level in body system. The high fiber in green bean yields complex carbohydrate which improves digestion. Complex carb helps to stabilize blood sugar in our body by preventing rapid rise after meal. It keeps our energy at an even level. Frequent consumption of green bean is beneficial to diabetes and also for high cholesterol. Chia is very good source of omega-3.
From the time Our Doctor suggested to use these three combination of grain and beans Ragi, Black Chick Pea and Green Mung Bean extensively as they give a combination of complex carbohydrate and protein. I started preparing different dishes using these three flours and this is one of them.
Preparation Time - 10 mins
Cooking Time - 20 mins
Serves - 3 to 4
Ragi(Finger Millet) Flour - 1 cup
Black Chick Pea Flour - 1/2 cup
Green Mung Bean Flour - 1/2 cup
Powdered Chia - 2 tbsp
Chopped Onion - 1/2 cup
Shredded Cabbage + Carrot - 1/4 cup
Green chilli and ginger paste - 1/2 tsp
Chopped cilantro - 1/4 cup
Salt to taste
Oil - 5 tsp
1) Combine all three flours, add chopped onion, shredded cabbage, carrot, cilantro, chilli and ginger paste.
2) Now add the salt and powdered chia and add enough water to make a pancake like batter.
3) Heat a iron griddle, take a ladle full of the batter and spread into circular motion to make a perfect circle.
4) Add 1/2 tsp spoon of oil around the batter and once cooked thoroughly, flip and cook the other side adding little bit of oil.
5) Remove and serve with dip or chutney of your choice.
1) This goes to Dosa Corner event hosted by Padma.
3) This heart healthy and budget friendly dish goes to Heart of the matter-budget friendly foods hosted by Michelle.