Friday, 12 July 2013

Broken Wheat Upma

Broken wheat upma is a real healthy breakfast option and one of the easiest one to prepare on any day. All you need is the cooked the broken wheat and the regular stuffs and it gets done in 10 mins.
Broken wheat is very nutritious as its not refined but just the whole wheat processed to small size and can be had by anyone in any form like porridge or upma. Its an excellent source of fibre and carbohydrates and hence an ideal healthy ingredient to be included in the diet.
Ingredients                                         Quality                             
Broken wheat                                          : 2 cups
Grated coconut                                       :  1/4 cup
Onions chopped                                     : 1 medium sized
Curry leaves                                            : a few
Green Chillies  chopped                       : 2-3
Coriander leaves chopped                   : 1-2 tsp
Salt                                                           : to taste
Mustard seeds                                        : 1/2 tsp
Turmeric powder                                   : 1/2 tsp
Asafoetida                                               : a pinch
Oil                                                             : 2 tbsp.
Preparation Method:                                                                         
- Wash the broken wheat properly and pressure cook for 4-5 whistles by adding 3 cups of water.
- Remove from the cooker, drain excess water if any and spread it on a plate. Keep aside.
- In a wok, heat the oil. Splutter the mustard seeds, add urad dal, chana dal, saute them for 5 mins, add the ground nuts, fry them for 3-4 mins.
- Add the Asafoetida, green chillies, turmeric,onions, curry leaves and saute till the onions are done.
- Add the cooked and cooled broken wheat, grated coconut, salt to the pan and mix well.
Remove from flame, Garnish with coriander leaves and serve hot!


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