Broken Wheat Upma


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this authentic recipe was learned by me from my friend residing in south India. this recipe-broken wheat upma is really useful for people suffering with diabetes,it is very tasty and more fibrous and less sugar absorbing and is delicious for dieters too!

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Broken Wheat Upma recipe - How to make Broken Wheat Upma

Preparation Time:    Cooking Time:    Total Time:     4
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1 tsp urad dal (split black lentils)
1/2 tsp each cumin seeds (jeera) and mustard seeds ( rai / sarson)
3 tsp oil
8 to 10 curry leaves (kadi patta)
3 green chillies
1 cup mixed vegetables diced (beans, green peas, carrots)
1 small onion , finely chopped
1 small tomato , finely chopped
2 tbsp chopped coriander (dhania) leaves
2 tsp lemon juice
salt to taste
2 cups broken wheat (dalia)
2 1/2 cups water

  1. Heat oil in a heavy pan.
  2. Add the seeds,dal and fry on low till light golden.
  3. Add the green chillies, curry leaves and onions.stir and fry till the onions are light brown in colour
  4. Add the tomato and mixed vegetables. add salt to taste.
  5. Close pan for tomatoes and vegetables to cook for 5 mins.
  6. Pour in 2 cups boiling water and stir well. bring water to a boil.
  7. Add the the broken wheat and close pan for wheat to cook on medium fire for 3 mins. bring to low and simmer for 5 minutes.
  8. Add lemon juice and chopped coriander and mix well.
  9. Mould into a greased cup and unmould onto serving plate.
  10. Serve hot.

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This recipe was contributed by telimeenal on 18 Sep 2006

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