Broken Wheat Upma ( Healthy Breakfast Recipe)

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Broken Wheat Upma, as the name suggests is a nutrient-rich wheat based upma. While the broken wheat brings in loads of dietary fibre and energy, carrot and green peas bring along a wealth of nutrients, especially vitamin A. The veggies also add crunch to an otherwise soft upma. You may also add other veggies of your choice to make it more colourful and tasty.

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Preparation Time:    Cooking Time:     Makes 4 servings
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  1. Clean and wash the broken wheat thoroughly. Par-boil the broken wheat in 2 cups of hot water for 3 to 4 minutes. Drain and keep aside.
  2. Heat the oil in a pressure cooker, and add the mustard seeds.
  3. When the seeds crackle, add the green chillies and sauté on a medium flame for a few seconds.
  4. Add the onions and ginger, mix well and sauté on a medium flame for 1 to 2 minutes.
  5. Add the green peas and carrots, mix well and sauté on a medium flame for 1 to 2 minutes.
  6. Add the broken wheat, salt and 1¼ cups of water, mix well and pressure cook for 2 whistles.
  7. Allow the steam to escape before opening the lid.
  8. Garnish with coriander and keep aside to cool slightly.

How to pack

  1. Pack in an air-tight box.

Apple and Grape Juice 
Carrot and Red Pepper Juice 
Carrot Coriander Juice 
Ginger Melon Juice 
Nutritious Green Chutney 
Papaya Pineapple Juice 
Pineapple and Tulsi Juice 

Nutrient values per serving
CarbohydrateEnergyFatProteinVitamin AFibre
18.0 gm 107 cal. 2.8 gm. 2.4 gm 199.7 mcg 1.4 gm

RECIPE SOURCE : Healthy BreakfastBuy this cookbook
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 on 21 Nov 13 01:08 AM

 on 19 Dec 12 12:21 PM

Nice twist to our regular upma....broken wheat is really good for people suffering from diabetes and also who wish to lose weight...
 on 09 Nov 11 12:21 AM

 on 18 Mar 11 08:30 AM

It will Taste better if you first boil the broken wheat and then cook
 on 24 Sep 10 03:01 PM

this one is my daughter's favourite!
 on 09 Sep 10 10:53 AM

Ideal for breakfast. Broken wheat has a low GI of 41 and is far healthier than white rice or semolina 66 GI. I prefer this to Upma which is not that healthy.