Broken Wheat Upma, Healthy Breakfast Recipe

Broken Wheat Upma, Healthy Breakfast Recipe

ब्रोकन व्हीट उपमा - हिन्दी में पढ़ें 
બ્રોકન વીટ ઉપમા - ગુજરાતી માં વાંચો 

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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.

You can also try other recipes using broken wheat like Broken Wheat, Oats and Apple Porridge and Broken Wheat Salad with Chick Peas and Roasted Pepper .

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Broken Wheat Upma, Healthy Breakfast Recipe recipe - How to make Broken Wheat Upma, Healthy Breakfast Recipe

Preparation Time:    Cooking Time:    Total 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

    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, Ginger Watermelon Juice 
Nutritious Green Chutney 
Papaya Pineapple Juice 
Pineapple and Tulsi Juice 

Nutrient values (Abbrv) per serving
Energy109 cal
Protein2.4 g
Carbohydrates18.5 g
Fiber1.6 g
Fat2.8 g
Cholesterol0 mg
Sodium5.6 mg

RECIPE SOURCE : Healthy BreakfastBuy this cookbook

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