Broken Wheat Upma | Diabetic friendly breakfast
Ingredients
- Broken wheat- 1/2 cup
- Chopped vegetables- 1/4 cup optional
- Onion- 1 no.
- Green chillies- 2 nos.
- Chopped ginger- 1 tsp
- Salt- 1 tsp
- Sugar- 1/2 tsp
- Lemon- half
- Chopped coriander leaves- Handful
- Fresh grated coconut- 2 tbsp optional
- Water- 1.5 cup
- Turmeric powder- 1/4 tsp
To temper
- Cooking oil- 1 tbsp
- Mustard seeds- 1/2 tsp
- Split blackgram lentils- 1/2 tsp
- Chickpea lentils- 1/2 tsp
- Curry leaves- Few
Instructions
Preparation
- Peel off the onion and chop it finely. Chop the vegetables finely and keep 1/4 cup ready. I have used beans, carrot and fresh peas.
Method
- Heat oil in a pan adding mustard seeds, lentils followed by curry leaves. As the mustard seeds sizzle, add onion, silt green chillies and saute till they turn translucent. Include vegetables, ginger and broken wheat too. Roast the broken wheat for few minutes.
- Next add the salt, turmeric powder and sugar. Continue sauteing. Meanwhile heat water in a separate vessel and bring it to boil. As it boils, carefully pour over sauteed broken wheat.
- Cook covered till the wheat is soft and cooked completely. Let the water evaporate and finally squeeze the lemon and give a quick mix. Garnish with grated coconut and coriander leaves.
- Healthy broken wheat upma is ready to serve. It is a healthy breakfast to kick-start your day.
Notes
- Broken wheat to water ratio is 1:3. So if you use 1 cup broken wheat then it requires 3 cup of water to cook.
- You can use tomatoes also, in that case you need little less lemon juice.
- For rich taste you can even add cashews while tempering.