Broken Wheat Upma is a quick-cooking savory breakfast preparation made with cracked wheat or broken wheat. Broken wheat is high protein and high in fiber and with low glycemic Index so good for diabetics.This is an ideal breakfast for weight loss. Add veggies of your choice have your nutrient early in the day
Since it is high in fiber ione stays fuller for a long and prevent frequent snacking
It can be cooked in a pressure cooker or be regularly cooking it in a wok. Either way cook time is 15 min. Do make this and let us know
Video Instructions
Portion Size: 4 Persons
Prep Time: 5 Min
Cook Time: 15 Min
Ingredients
1. WATER 3 C
2. BROKEN WHEAT 1.5 C
3. OIL 2TBSP
4. CLARIFIED BUTTER 1 TBSP
5. MUSTARD 1TBSP
6. CUMIN 1 TBSP
7. GINGER 1 INCH
8. BLACK SPLIT GRAM 1 TBSP
9. ASAFOETIDA ¼ TSP
10. CURRY LEAVES 12-15 LEAVES
11. CORN ¼ C
12. PEA S ¼ C
13. ONION LARGE 1
14. TOMATO LARGE 1
15. BROCOLLI 1 C
16. GREEN CHILLIS 2-6
17. GROUNDNUT 2TBSP
18. CASHEWS 10-15
19. RAISINS 10-15
20. SUGAR 1 TBSP
21. SALT 1 TBSP
22. YOGURT ¼ C
23. CORIANDER 2 TBSP
24. LIME JUICE 1 LEMON
25. COCONUT 2 TBSP
Follow Stepwise or check out video instructions
Instructions
Step 1
In a vessel take 3 cups of water and bring it to a boil. Add the veggies of your choice like ¼ C corn, ¼ C of peas or ¼ C of grated carrots (I have not added carrots).
Step 2
In a wok add 2 tbsp of Oil and 1 tbsp of ghee or clarified butter. Now when the oil is hot, add 1 tsp of mustard, when it splutters and 1 tbsp of cumin. After that splutters add the asafetida.
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Step 3
Add 1 tbsp of Black split gram or Udad daal and then add chopped 2-6 chilies, depending on the spice level you enjoy.
Step 4
Add 1 inch of ginger, grated and then add to the oil and sauté till the raw smell of ginger goes away.
Now add 12-15 curry leaves, add 2tbsp of groundnuts, 10-15 Cashews and 10-15 raisins. Fry them for some time.
Step 5
Add 1 large Onion finely chopped now add some salt and 1 tbsp of water so that the onions become soft and juicy.
Step 6
·Now add 1 large tomato finely chopped. Sauté for some time, then add 1.5 C of broken wheat to this
Mix it well so the mix is coated with oil. Add some salt as per your taste and add 1 tsp of Sugar.
Add 1/4c of Yogurt, Mix it well.
Step 7
Now add the boiling water along with the veggies to the mixture. Mix it well. And cook covered for 5-7 min.
Step 8
Uncover and you will see that the broken wheat is a bit uncooked. Now add 1 C of broccoli and mix.
Cook covered again and cook for another 2-3 minutes.
Step 9
Now add the juice of 1 lime and mix it properly. Now garnish it with coriander and freshly grated coconut.
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