Broken Wheat Upma (Healthy Breakfast)

By Admin Food Food Hong Kong    ,

March 28, 2015

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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.

  • Prep: 10 mins
  • Cook: 17 mins
  • 10 mins

    17 mins

    27 mins

  • Yields: 4 Servings

Ingredients

1/2 cup broken wheat (dalia)

2 tsp oil

1/4 tsp mustard seeds ( rai / sarson)

2 tsp finely chopped green chillies

1/2 cup chopped onions

1/2 tsp grated ginger (adrak)

1/4 cup green peas

1/4 cup chopped carrots

salt to taste

For The Garnish

2 tbsp finely chopped coriander (dhania)

Directions

Method

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.

Heat the oil in a pressure cooker, and add the mustard seeds.

When the seeds crackle, add the green chillies and sauté on a medium flame for a few seconds.

Add the onions and ginger, mix well and sauté on a medium flame for 1 to 2 minutes.

Add the green peas and carrots, mix well and sauté on a medium flame for 1 to 2 minutes.

Add the broken wheat, salt and 1¼ cups of water, mix well and pressure cook for 2 whistles.

Allow the steam to escape before opening the lid.

Garnish with coriander and keep aside to cool slightly.

How to pack

Pack in an air-tight box.

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Nutrition Facts

Calories107 cal.
Protein2.4 gm
Total Fat2.8 gm
Total Carbohydrates18.0 gm
Dietary Fiber1.4 gm

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