Broken Wheat Upma (Healthy Breakfast)

Tarla.Dalal's picture

Jan. 01, 2014

Fibre-rich broken wheat variation of the traditional semolina upma. The carrots and green peas add the necessary crunch along with the wealth of vitamin a.

Ingredients

Broken wheat 1/2 Cup (8 tbs) , par boiled, drained
Oil 2 Teaspoon
Mustard seeds 1/4 Teaspoon
Green chilies 2 Teaspoon , finely chopped
Onion 1/2 Cup (8 tbs) , chopped
Ginger 1/2 Teaspoon , grated
Green peas 1/4 Cup (4 tbs)
Carrot 1/4 Cup (4 tbs) , chopped
Salt To Taste
Coriander 2 Tablespoon , finely chopped
Water 1 1/4 Cup (20 tbs)

Directions

MAKING

1. In a pressure cooker, heat oil, add mustard seeds, green chilies and saute for few seconds. Add onion and ginger, stir to mix.

2. Add in the peas, carrot and saute for 1 to 2 minutes. Add broken wheat and salt, mix well. Add water and pressure cook for 2 whistles.

SERVING

3. Serve garnished with coriander leaves.

Recipe Summary

Difficulty Level: Easy
Cook Time: 20 Minutes
Ready In: 20 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 111Calories from Fat 26

 % Daily Value*

Total Fat 3 g4.6%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 110 mg4.58%

Total Carbohydrates 19 g6.3%

Dietary Fiber 4 g16%

Sugars 2 g

Protein 3 g6%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet