Recipe

Oil-free and gluten-free kodo millet vegetable upma

Prep Time
20 minutes
Cook Time
45 minutes
Servings
5 servings

Millet Upma Recipe is a wholesome dinner dish that can be made with just a few ingredients. With a little bit of planning by having vegetables chopped in advance, preparing this dish for the family gives me a sense of satisfaction.Millets are a good substitute for wheat semolina or rava, they are high in fiber and rich in nutrient. They are filling and hence make a good cooked dish as well.

Usually, Upma is loaded with oils, but this is an oil-free method of preparing this dish. Grated coconut also releases its oils and you will not miss the oils in the Upma. The best part is, the vessels can be washed easily with just a little soaking as this is free of grease. People with diabetes can use this in place of cooked dinners as its oil-free. Upma is usually relished with a plant curd or a dry spicy chutney powder made with lentils.

Ingredients
  • 2 cups kodo millet rawa ( can be replaced with any millet rawa)
  • 5.5 cups of hot water ( keep 1 cup handy separately in case some millet rawa needs depending on the fibre content)
  • 3 chopped onions
  • 3 chopped tomatoes
  • 3 slit green chilli ( adjust as per your taste)
  • 2 chopped potatoes
  • Other vegetables such as beans, capsicum can be added
  • Grated coconut
  • Tock salt
  • 4 tbsp lime juice
  • Coriander
  • Curry leaves
  • 2-inch grated ginger

For tadka

  • 1/4 cup peanuts
  • 1 tbsp Channa dal
  • 1 tbsp urad dal
  • 1 tbsp mustard seeds
  • 1 tbsp cumin seeds
Method
  • Roast the millet rawa on a dry iron tawa till they slowly start to turn brown underneath. Remove and keep aside. Don’t leave it in the roasted kadai.
  • Keep the water boiling and ready in a different steel vessel.
  • Soak the ginger in a portion of that water.
  • Tadka
    • In a clay or an iron heavy or thick bottomed vessel, add peanuts and keep stirring till they are half roasted.
    • Add Channa and urad dal and continue to keep roasting.
    • When it’s half done, add cumin and mustard seeds. They hardly take time.
  • Add the onions at this time and continue to roast. Do not close the lid at this time. Since it’s a dry tadka, the dals will burn if left as-is. The water in the onions is not enough to shield it. Hence continue to keep stirring till onions are translucent. Do not add salt too.
  • Cook the chopped potatoes or any other veggies separately and keep aside. If you are left with a broth, account for that water too.
  • Add tomatoes, chilli and fry with the onions for 2 mins till they just get cooked.
  • Add water with grated ginger, cooked veggies, curry leaves, salt.
  • Once the water starts boiling, simmer the gas, add the rawa while you continuously stir and close the lid and let it cook in the water for 2-3 mins. Once the lid is opened, the water would have been absorbed. Add more water, mix and close the lid / repeat the process till the rawa is fully cooked.
  • Mix thoroughly, add lime juice at this time
  • Switch off the stove
  • Garnish with coriander, grated coconut.

Enjoy and do comment on this post if you have questions.


Disclaimer: The health journeys, blogs, videos and all other content on Wellcure is for educational purposes only and is not to be considered a ‘medical advice’ ‘prescription’ or a ‘cure’ for diseases. Any specific changes by users, in medication, food & lifestyle, must be done under the guidance of licensed health practitioners. The views expressed by the users are their personal views and Wellcure claims no responsibility for them.


07:04 PM | 23-09-2019

I love upma especially with millets. Relish with a veggie gravy so you eat less upma and more vegetables.

Reply
Smitha Hemadri

07:17 PM | 23-09-2019

Good feedback


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2019-05-16 04:55:00

Stuffed Mushrooms - yu...

A dairy free, quick to make, restaurant-style cheesy creamy ...

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2019-05-14 04:40:00

Stuffed Bhindi - steam...

Bhindi is a common summer vegetable and is relished by kids ...

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2019-07-02 04:37:00

Ragi Dumplings - oil-f...

Ragi dumplings, known as Ragi Amini Kozhakattai is a traditi...

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2019-05-27 02:30:00

Raw Brownie - your gui...

Chocolate brownie is a much-loved snack for kids! But the on...

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2019-05-28 02:35:00

Baked Masala Vada - cr...

These baked masala vadas are healthy and oilfree. Perfect pa...

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2019-08-08 07:30:00

Beet & Potato Rosti - ...

Dairy-free, oil-free, quick to make, no fuss, kid-friendly, ...

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2019-06-13 08:40:00

Instant Jackfruit idli

This is a famous cuisine of South Canara ( Malnad region of ...

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2019-06-25 05:54:00

Beetroot Corn Cutlet

Beetroot has always been rich in nutrients, though seasonal ...

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2019-07-26 05:05:00

Jowar Almond Biscuits ...

Biscuits are handy snacks that are relished by kids and adul...

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2019-08-26 06:00:00

Peanut Butter Cookies ...

Fats is one of the basic nutrients required for the optimal ...

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2019-07-09 06:07:00

Sweet Paniyaram – he...

Often struggle to offer a healthy snacking option to your fa...

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2019-07-10 05:12:00

Sweet Noodles – a he...

Think noodles and you are concerned about all the unhealthy ...

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2020-07-23 06:50:00

Crunchy Chickpea Crisp...

Gluten-free baked snack made of besan. Inspired by a traditi...

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2019-07-17 05:29:00

Lobhiya ki Phali with ...

Oil-free, quick to rustle up, easy to find ingredients. Lobh...

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2019-08-24 05:25:00

Coconut Macaroons - su...

Macaroons are crunchy yet soft, nutty quick eats usually mad...

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2019-08-27 06:00:00

Burmese Tofu - soy-fre...

Burmese Tofu is soy-free! Despite the name, Burmese tofu is ...

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2019-07-11 09:51:00

Millet Cutlet- gluten-...

How about giving the humble millet a snazzy make-over? A hea...

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2020-07-01 10:25:00

Baked Spiral Potatoes ...

This is a very popular snack, Twist potatoes or tornado frie...

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2019-08-19 07:30:00

Sweet Poha Salad (Fire...

Sweet Poha recipe is a simple, flameless cooking recipe that...

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2019-08-28 11:52:00

After school oil free ...

Poha or pohe is a quick snack made of beaten rice or flatten...

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2019-08-29 10:46:00

2019-08-30 09:08:00

2019-08-29 11:14:00

Multiple ways of using...

Variety of ideas of eating soaked chickpeas raw

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2020-06-24 08:00:00

Raw vegetables chaat

This raw chaat is a welcome treat for kids and all family me...

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2019-09-03 11:10:00

Ragi लड्डू

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2019-09-04 10:53:00

मखाना लड...

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2019-09-03 10:00:00

Roasted Pumpkin and Sw...

Vegetables are a storehouse of nutrition. While incorporatin...

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2020-06-25 08:00:00

Healthy and Tasty Tand...

Free from - ❌Chemical ❌ Frying ❌ Flour ❌ Dairy...

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2019-09-06 08:15:00

Snacking on soya!

The most important thing in our body to maintain tissue heal...

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2019-09-05 10:51:00

2019-09-06 08:19:00

सँवा चवा...

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2019-09-09 10:55:00

Healthy moth matki aft...

Vigna aconitifoliais a drought-resistant legume, commonly gr...

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2019-09-10 09:22:00

Oil-free and gluten-fr...

Millet Upma Recipe is a wholesome dinner dish that can be ma...

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2019-09-24 02:45:00

Oil-free spicy tamarin...

Tamarind poha recipe / huli avalakki / gojjavalakki is a pop...

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2019-09-30 04:19:00

Cabbage Packets – Oi...

I have known of cabbage rolls being a popular meat dish in m...

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2019-09-27 05:10:00

Multi - Seeds Crackers...

Struggling to incorporate seeds into your diet! Here"s a sna...

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2019-09-26 09:30:00

Peanut Chat – tasty,...

While it is very common to find peanuts as a snack in roaste...

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2019-10-06 15:36:00

Kabuli Chana Navaratri...

Navaratri is celebrated across the country in various ways. ...

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2019-10-07 04:35:00

Lobhiya/ Black Eyed Be...

Just like the Kabuli chana Sundal,Kabuli chana navaratri sun...

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2020-08-03 05:20:00

Lentil Bread

A healthy alternative to make your sandwiches!

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2020-06-18 06:40:00

Chowli Bread – glute...

Ever imagined bread without flour!! Bread without baking?? I...

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2019-10-11 05:14:00

Raw Lentils Dhokla - O...

Dhokla is the mainstay of Gujarati cuisine. Any mention of G...

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2019-10-11 05:08:00

Raw Nutty Laddoos - ge...

Nuts are great ways to add a variety of nutritional profile....

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2019-10-14 06:07:00

Choco Fig Fudge - ener...

Another simple fruit-based dessert which no one at home is g...

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2019-10-21 04:23:00

Poha pattice- No cook!...

Very often we accost hunger pangs with specific desire to ea...

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2019-10-16 06:30:00

Oilfree baked potatoes

Baked potatoes are a delicious treat for kids. They taste li...

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2019-10-28 08:30:00

Begun Bhaja (Pan Toast...

A classic Bengali recipe which is prepared with marinated br...

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2019-10-29 08:08:00

Palak Patra - raw, oil...

Patra/patrode/ Aluvadi is a very common dish in western Indi...

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2020-06-22 08:10:00

Lauki Muthiya – Glut...

Muthiyas are very popular in Gujarat. It derives its name fr...

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2020-07-13 08:50:00

Gluten-free instant ma...

This is an instant masala idly made with rice rawa and hence...

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2019-11-06 06:30:00

Masala Papad

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2019-11-07 05:10:00

Veg. Masala Omelette -...

Here is a simple recipe that you can try as a replacement fo...

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2019-11-19 04:30:00

Stuffed Vegetables

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2019-11-22 07:30:00

Dahi Vada

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2019-11-18 08:30:00

Handvo

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2019-11-19 10:30:00

Healthy Bhel

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2019-11-19 07:02:00

Healthy Non-Fried Bata...

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2019-11-20 04:48:00

Nutty Ginger Bites - R...

When you want something sweet, but not so sweet! When you wa...

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2019-11-21 06:30:00

Savoury Muffins - Glut...

Why should muffins always be sweet? How about making a healt...

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2019-11-20 07:30:00

Muthias

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2019-11-20 05:30:00

Oil Free Pakoras

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2019-11-26 04:30:00

Paatra

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2019-11-20 06:30:00

Ragda Patties

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2019-11-28 06:10:00

Tikkha Sev

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2019-11-25 06:30:00

Ribbon Pakoda

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2019-11-26 07:30:00

Crunchy baked falafel ...

Falafel is a deep-fried ball, or a flat or doughnut-shaped p...

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2019-11-27 03:30:00

Chickpeas Socca(Baked ...

Socca is a popular street food in Nice, France, and is often...

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2019-11-29 09:30:00

Shakkarparre

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2019-11-27 05:16:00

Baked Potato/ Sweet Po...

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2019-11-28 04:04:00

Ragi sweet muffins - t...

Baking with gluten-free flours is always challenging. Most r...

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2019-12-03 05:58:00

Ready-to-eat Savory Po...

Here is one fast food, that"s unbelievably simple and so goo...

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2019-12-27 09:30:00

Adzuki Bean Burger (be...

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2019-12-06 09:38:00

Sprouted, popped oil-f...

Sprouted and popped ragi flour is not only nutritious but re...

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2019-12-17 07:30:00

Puffed Poha In Jaggery...

Karthika Deepam is a festival of lights that is observed by ...

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2019-12-19 06:30:00

Zucchini potato tater ...

How to make kids eat vegetables? Moms are the tricksters who...

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2019-12-16 05:31:00

Oil-free and gluten-fr...

Vegetable upma is a popular breakfast item in the south of I...

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2019-12-13 05:44:00

Oilfree baked ridgegou...

Fritters are a common weakness across people who enjoy spicy...

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2019-12-19 08:30:00

Spiced Poha curd rice ...

Curd poha or mosaru avalakki in Karnataka is relished as qui...

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2019-12-31 07:30:00

Makhana Trail Mix – ...

Replace packaged junk snacks, deep-fried chips, oily snacks ...

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2019-12-30 09:30:00

Chiwda- roasted snack ...

Chiwda is easy to carry and with a long shelf life. It is us...

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2020-01-06 10:30:00

Oilfree Rice vermicell...

Rice vermicelli are noodles made from rice. The principal in...

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2020-01-06 07:30:00

Spinach Sweet Potatoes...

Sweet Potatoes are rich in vitamins and help in giving our b...

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2020-01-14 06:16:00

Sweet-Beet Cutlets

Sweet potatoes and beetroot combine together to make a healt...

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2020-01-20 07:30:00

Green peas mash- Dairy...

Try this delicious creamy green peas mash. It"s great for a ...

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2020-01-22 07:30:00

Sorghum Sankati (Jowar...

In our quest to find gluten-free, whole foods Jowar is an ex...

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2020-01-17 11:30:00

Ragi Pancake with Spic...

Pancakes are usually liked by most. They usually contain whe...

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2020-06-03 08:15:00

Kodo Millet Bhel - Oil...

Evening times are when we usually crave something spicy, tan...

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2020-01-31 07:30:00

Vegetable flatbread- g...

This is a fully inspired recipe from food blogger Camilla. I...

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2020-01-28 05:50:00

Travel Friendly Sweet ...

When travelling itis usually very difficult to find healthy ...

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2020-02-27 07:30:00

Savory Bajra Sevai Upm...

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2020-02-03 05:40:00

Potato & Sweet Potato ...

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2020-02-18 09:30:00

Green Beans With Almon...

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2020-02-04 07:30:00

Baked Stuffed Tomatoes...

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2020-02-10 13:36:00

Garden Fresh Tapas

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2020-04-07 07:59:00

Carrot Cabbage Chana d...

These yummy cutlets are made with simple ingredients. It is ...

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2020-04-15 05:36:00

Nariyal Ke Tikki - Oil...

A gluten-free snack filled with the juicy goodness of freshl...

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2020-05-08 06:29:00

Yam and Peas Kebabs - ...

Evening snacks can be devoid of deep-frying and can be healt...

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2020-04-08 07:30:00

Cauliflower Upma - Glu...

Never thought I could enjoy the flavours of the South Indian...

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2020-04-23 07:01:00

Kapuriya - steamed sna...

Kapuriya is a very common traditional snack from Gujarat. So...

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2020-04-03 06:08:00

Fresh Fruits Porridge ...

A healthy, light breakfast or snack idea with just fruits! ...

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2020-04-27 05:28:00

Baked Cauliflower Crus...

Pizza is a savoury dish of Italian origin but has become a f...

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2020-05-01 07:55:00

Crunchy Chickpea (Bake...

Snacking on crunchy and savoury foods has always been a weak...

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2020-04-28 06:22:00

Crispy potato Chips - ...

Who does not love crunchy potato chips? I am sure anyone can...

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2020-04-29 09:51:00

Banana Cinnamon Rolls ...

The cinnamon rollis asweet rollserved commonly inNorthern Eu...

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2020-05-06 08:57:00

Jowar Kodubale (Spicy ...

Kodbale as known in Karnataka is a deep-fried most desired s...

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2020-05-05 07:46:00

Nippattu (Rice cracker...

Nippattu is a spicy deep-fried snack from karnataka which is...

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