Broken Wheat Upma With Vegetables | Dalia Upma With Vegetables

My earliest memory of broken wheat / dalia upma is in my grandmother’s house in Kerala. We used to visit her during the summer vacations and this would be one of the breakfasts she would serve. I still remember the distinct taste of sesame oil as that was what was used in regular cooking. I remember that she poured oodles of the sesame oil because this upma does tend to get a little too dry. 
Back then in the 80’s people weren't so health conscious you know :-) Yes that’t my defense pitch for my grandmother's over indulgence into sesame oil. But now things have changed. With that rich source of fiber and virtually no fat, and absolutely free of saturated fats and trans fats, broken wheat is now the new “rice”. Its great for people with diabetes as it controls/lowers blood sugar levels enormously. Replace this for rice and it’s a great choice for those who wish to lose some fat.


This particular broken wheat I picked up from a supermarket last week is sprouted wheat rava which means its even more healthier. 
Ingredients:
1 cup broken wheat / cracked wheat
1 cup choice of mixed vegetables, (carrots, beans, fresh peas, tomatoes and potatoes),
1 medium sized onion, finely chopped,
1 tsp chopped ginger,
1/2 tsp mustard seeds,
1/2 tsp urad dal,
3 green chillies,
1 sprig curry leaves,
2 tbsp oil,
2 tbsp of roasted cashews (optional),
Salt to taste
Method:
  1. Heat oil in a pan and add the mustard seeds and urad dal and let them splutter. 
  2. Then add the slit green chillies, curry leaves and ginger and fry for a minute.Now add the chopped onions and fry till the onions are translucent. 
  3. Add the choice of vegetables and saute for 1-2 mins on high flame.
  4. Reduce the flame and add the broken wheat and saute for a minute. 
  5. Add 2 cups of boiled water to this. Add the salt as per taste and give it a good stir. Close the lid and allow it to cook completely.
  6. Serve hot with chutney or fresh yogurt.
The thing about broken wheat is that it tends to get a little sticky which is not what my husband and son like. So I tend to use a little less water initially and then add a little more if needed. That’s why I use a 1:2 ratio (1 cup of rava and 2 cups of water). But if you like it mushy, you can go ahead and use about 2-1/2 cup to 3 cups of water. If you want you could pressure cook it too, to make it faster.

Enjoy :-)

2 comments:

  1. very useful really good information thanks for posting such a good information it will hepls the people a lot keep it up , Regards, upma recipe

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