Broken Wheat Upma
|Broken wheat||1⁄2 Cup (8 tbs)|
|Chopped onion||1⁄2 Cup (8 tbs)|
|Green chili||1 , chopped|
|Grated ginger||1⁄2 Teaspoon|
|Green peas||1⁄4 Cup (4 tbs)|
|Diced carrots||1⁄4 Cup (4 tbs)|
|Mustard seeds||1⁄4 Teaspoon (Rai)|
|Chopped coriander||2 Tablespoon (For Garnishing)|
Clean and wash broken wheat thoroughly.
Drain and keep aside.
Heat oil in a pressure cooker.
Add mustard seeds.
When they crackle, add onions, green chilli and ginger, and saute till the onions turn translucent.
Add green peas, carrots, broken wheat and salt, and saute for 3 to 4 minutes.
Add 11/2 cups of water and pressure cook for 1 whistle Garnish with chopped coriander and serve hot.
Calories 111 Calories from Fat 26
% Daily Value*
Total Fat 3 g4.6%
Saturated Fat 0.39 g2%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 110.6 mg4.6%
Total Carbohydrates 19 g6.4%
Dietary Fiber 4.8 g19.3%
Sugars 2 g
Protein 3 g6.9%
Vitamin A 38.9% Vitamin C 22.8%
Calcium 2.3% Iron 4.8%
*Based on a 2000 Calorie diet