WHEAT RAVA SHEERA / SAMBA RAVA SHEERA

 

whaet rava kesari/ sheera

broken wheat rava sheera / samba rava sheera

 

Broken wheat rava or samba  rava is a popular choice among the calorie conscious to replace rice in many dishes .This  rava is great to have as pongal, khichdi or in variety of  flavored dishes.  It  is a great grain to make delicious  sweets like sheera , kesari, sweet pongal and payasam. Not only nutritionally superior to rice, it also keeps  you fuller and therefore good for a diet based menu .

One of my favourite ways of using broken wheat rava apart from making a vegetable upma is to make a quick yummy sheera usually as a neivediyam for Thursday or Tuesday fasting .

 

wheat rava sheera

 

 

Print Recipe
WHEAT RAVA SHEERA / SAMBA RAVA SHEERA
a Delicious creamy sheera / kesari with added flavors of banana .
whaet rava kesari/ sheera
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Prep Time 5 minutes
Cook Time 10 minutes
Servings
whaet rava kesari/ sheera
Instructions
  1. Roast the samba rava in a pan with a drop of ghee.
  2. Cook the cracked rava in a open pan or with a lid, with sufficient water to cook .
  3. when the rava seems to be softened and cooked 3/ 4th add the native jaggery and keep stirring .
  4. make a puree of banana with little milk.
  5. add this banana milk mixture to the cooking wheat rava mixture.
  6. Now the mixture would have loosened as we have added milk and banana puree mixture, lower flame and allow the mixture to cook well till almost thickened.
  7. at this stage add the cardamom powder, roasted cashew nuts if you like .
  8. add remaining ghee.
  9. let mixture come to a thick consistency.
  10. remove from flame and allow to cool before serving .
  11. garnish with almond slivers.
Recipe Notes

Cracked wheat , whole wheat broken or samaba rava as it is also called is a good bet for a high nutrition choice of foods.
contains lower calories about 130 cal per 1/4 cup serving .it s a good idea to have a mea plan of around 300 - 600 cal per meal wit a combiniation of cracked whole wehat along with a protein and vegetables .
Because broken wheat is made from whole wheat berries, it carries a great deal of nutrition and fiber since it includes the fiber and nutrient rich outer bran and germ of the wheat. For this reason, it is often added to healthy diets, especially those eaten by people who are concerned about heart health
It is also a good source of iron, magnesium and phosphorus.
Broken wheat is more nutritious than rice, because it contains more fiber, more vitamins and minerals, and has a better glycemic index than white rice or refined flour.
packed with iron , this makes an excellent choice for the iron supplementing diets . a 1/4 cup cracked wheat contains about 5 g protein

carbs..
cracked wheat has about 29 g of carbs nearly 1/4 of what you need daily .

fiber..
each seving of cracked wheat rava has about 5 g of fibre..which promotes healthy digestive system.

Eating a carbohydrate and iron fibre rich meal aids in maintaining good steady blood sugar levels preventing sudden surges .

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