Wheat Rava Upma Kozhukattai

March 29, 2008



  • One cup of wheat rava (200 gms)
  • One teaspoon of mustard
  • One teaspoon of urad dhal (Blackgram dhal)
  • One teaspoon of channa dhal (Bengalgram dhal)
  • One teaspoon of cooking oil
  • One teaspoon of hing (asafoetida)
  • Few curry leaves
  • Salt as required

For Grinding:

  • Two medium size green chillies
  • One small bunch of coriander leaves
  • Few pieces of coconut
  • One teaspoon lemon juice



  • Grind coconut, green chillies, coriander leaves and lemon juice coarsely.
  • In a frying pan put one teaspoon oil.
  • Add Mustard, urad dhal and channa dhal.
  • When mustard starts popping, add hing and curry leaves.
  • Then add two cups of water.
  • Add the ground paste and salt.
  • When water starts boiling, add wheat rava little by little and stir well.
  • When the mixture thickens, switch off the burner and allow it to cool for 10 minutes.
  • The consistency of the mixture should be like upma.
  • Touching little water in the hand, make small oval shaped balls (egg shape)out of that mixture.
  • Place the balls in a greased Idly plate and steam for ten minutes.
  • For 200 gms of rava you get 12 medium sized kozhukattai.
  • Serve hot with coriander chutney.

Sprouted Green Gram Dumplings for the Diabetic

March 9, 2008

In South India, dumplings ( called Kozhukattai) are usually made of rice flour and for the filling, coconut and jaggery is used. Obviously, this dish is a big no-no for the diabetic because it contains sugar.

I have always wondered why the diabetic should be deprived of such yummy food as dumplings and I have always wanted to try out such common recipes with alternative ingredients that would suit the diabetic.

For the dumplings for the diabetic, I substituted rice flour with wheat flour for the outer layer and I substituted coconut and jaggery with green gram sprouts for the filling. Believe me, they were as tasty as any other dumplings.

My husband who is a diabetic has been eating this Sprouted Green Gram Dumplings quite often now and there has been no spurt in his blood glucose level.

I include this low fat and sugar free delicacy in his menu once in 15 days. 🙂

Here comes the recipe :-

Ingredients for the Outer Layer


  • 1 cup of wheat flour
  • 1 1/4 cup of water
  • 1 teaspoon of cooking oil
  • 1/2 teaspoon of salt

Ingredients for the Filling


  • 1 cup of sprouted green gram
  • 2 or 3 red chillies
  • 1 teaspoon of hing(asafoetida)
  • Salt as required
  • 1 1/2 of teaspoon of cooking oil
  • 1/2 teaspoon of mustard
  • 1/2 teaspoon of urad dal (black gram dal)
  • few curry leaves
  • 1 green chilli
  • few coriander leaves
  • 1/2 teaspoon of lemon juice


Getting the Dough Ready


Heat a pan, add 1 teaspoon oil, add 1 1/4 cups of water and a pinch of salt. Allow the water to boil. As the water is boiling add the wheat flour and keep stirring continuously without allowing any lumps to form. When the mixture has formed into a smooth thick batter, remove the pan from burner. The batter must be thick enough like a chappathi batter. Knead the wheat flour dough well with hand and keep it aside.

Making the Filling


Grind sprouted green gram, red chillies, hing with enough salt. Put 1 1/2 teaspoon of cooking oil in a frying pan. Add mustard and urad dal. Let the mustard splutter, add curry leaves and green chilli. Add the ground sprouted green gram. Cook for 5 minutes on low flame. Remove from the burner, add lemon juice and coriander leaves.Stir the contents well. The filling is ready now.

Making the Dumplings


Take a lemon sized portion of wheat flour dough and form into a cup. Smear little oil on your finger tips to make it easier to handle the dough.


Fill the stuffing inside the cup and close from all the sides and make like a ball. Repeat till all the dough and the stuffing are used up.


Place the dumplings in a slightly oil greased idly plate and keep it in a pressure cooker. Steam it for 10 minutes with out the weight.


Serve when it is warm.