Broken wheat Upma

This recipe is the healthier version of traditional semolina (rawa) upma because the broken wheat is having much more fibers compared to semolina or rawa. So it keeps you feel full for longer times and gives all the other benefits of fibers like inhibit cholesterol absorption and colon cancer. With addition of green peas, the protein is added to it, increasing its thermic value and addition of carrots makes it rich in vitamin A too.

Cooking time: 15 mins
Preparation time: 10 mins
Serves:4

Ingredients:

Broken wheat: ½ cup.
Green peas: ½ cup.
Carrots: ½ cup – finely chopped.
Green chilies: 1 tsp finely chopped.
Curry leaves: 4-5
Split black lentils (udad dal): 1 tsp
Mustard seeds: 1tsp
Salt:2 tsp
Oil: 2 tsp
Ghee(clarified butter): 1 tsp

Process:

  • Roast the broken wheat in a non stick pan, about 5-7 mins, till it leaves the mild aroma. Lumps will not form if the broken wheat would be properly roasted.
  • Put 4 cups of water to in separate pan and bring it to boil.
  • Now heat the oil in a non stick pan, add mustard seeds, when seeds crackle , add green chillies, curry leaves and udad dal.
  • Now add carrots, green peas and sauté for 2-3 mins. Add hot water and wait till it gets boil, then add broken wheat, salt and mix it well.
  • Now cook the upma on medium flame with cover.
  • It will take approximately 7-10 mins to get the upma done.
  • Smear with 1 tsp of ghee and Serve with green coriander chutney or coconut chutney.

Nutritional value

Energy: 113.6 cal
Carbs: 19 g
Protein: 3.1 g
Fat: 2.8 g
Vitamin A: 200mcg
Dietary fibers: 4.3 g

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