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Broken Wheat Upma

Diabetic.Foodie's picture
Broken wheat upma is an indian preparation that is commonly served as breakast or a filling snack. Cooked with veggies and flavored with onions, ginger and green chiliezs, the upma is garnished with fresh coriander leaves.This is a special low sugar recipe great for diabetics as well as for people on low carb diet. Adapted from the Lantus book of recipes.
  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)
  Oil 2 Teaspoon
  Salt To Taste
  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.

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Nutrition Rank

Nutrition Facts

Serving size

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

Broken Wheat Upma Recipe