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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Makes 4 servings
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Ingredients

Method
  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.
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
6 reviews received for Broken Wheat Upma ( Healthy Breakfast Recipe)
6 FAVOURABLE REVIEWS

The most Helpful Favourable review

 Reviewed By
Healthy EatingSeptember 09, 2010

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.
8 of 8 members found this review helpful

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Helpful reviews for this recipe
Reviewed September 09, 2010by Healthy Eating

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.

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8 of 8 members found this review helpful
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Reviewed March 18, 2011by Padma S.D

It will Taste better if you first boil the broken wheat and then cook

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4 of 4 members found this review helpful
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Reviewed September 24, 2010by Foodie#402846

this one is my daughter's favourite!

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3 of 3 members found this review helpful
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Reviewed November 21, 2013by Foodie #605133

   


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Reviewed November 09, 2011by Foodie #522042

   


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