Tuesday, December 17, 2013

Broken Wheat Upma

broken wheat upma

Broken wheat is crushing the whole wheat into small pieces which includes outer bran as well and so it looks brown in colour. This bran portion is nutritious and  high in fibre. But if you take normal rava, the outer bran portion is polished to give nice white colour which gives us no nutrients. 

I have heard many saying that broken wheat upma is not so tasty like the white one. But if you try making the upma by adding lots of veggies I am sure you will start loving it and get shifted to this healthier version.


This broken wheat is available in many sizes and I have used the upma rava.

Ingredients:
  • 1 cup Broken wheat
  • 3 cups Water
  • 1/2 tsp Lemon Juice
  • 3 tbsp Coriander Leaves (Finely Chopped)
Veggies:
  • 1 cup Onion (Finely chopped)
  • 1 cup Tomato (Finely chopped)
  • 1/4 cup Capsicum (Finely chopped)
  • 1/4 cup Beans (Finely chopped)
  • 1/4 cup Cabbage (Finely chopped)
  • 1/4 cup Carrot (Finely chopped)
  • 1/4 cup Green peas
For Seasoning:
  • 1 tsp Mustard Seeds
  • 2 tsp Channa dal
  • 2 tsp Split Urad dal
  • 2 no Red Chillies
  • A pinch Asafoetida
  • 1/4 tsp Ginger (Finely chopped)
  • 2 tbsp Curry Leaves 
  • 2 tbsp Oil
  • 1 tbsp Broken Cashews

Method:

1) Heat a kadai and add broken wheat. Dry roast it till you get nice aroma and keep aside.

2) Heat oil in the same kadai and sauté cashews till ligt brown and keep aside.

3) Add mustard seeds and after it splutters, add Asafoetida, Channa dal and Urad dal and sauté till light brown in colour.

4) Cut the red chillies into two pieces and add.

5) Then add chopped ginger and curry leaves and sauté them.

6) Add the veggies and sauté again.

7) Add water and Salt and close the kadai with a lid to cook in medium flame.

8) After the veggies are cooked add the broken wheat and mix well.

9) Close the kadai with lid and let it cook in low flame.

10) Once the upma is ready add chopped coriander leaves and cashews and lemon juice and mix well.

Tasty and nutritious Broken wheat upma is ready.

Tips:

 The other ways of cooking this broken wheat upma is,

First Cooking broken wheat alone in a pressure or electric rice cooker, and after sautéing all veggies just add 1/2 cup of water and cook them. Finally add this cooked broken wheat and mix well.

Follow the same steps in a pressure cooker instead of a kadai and finally after adding water, close the lid and pressure cook it. If you want to cook in electric rice cooker, after adding water transfer the contents in electric rice cooker and cook them.

If you want this upma to be spicy, you can add 2 chopped green chillies while sautéing veggies.

4 comments :

  1. very useful really good information thanks for posting such a good information it will hepls the people a lot keep it up , Regards, upma recipe

    ReplyDelete