Broken wheat upma

Name: Broken wheat upma
Total time: 900 s
Yield: 4 servings
Cuisine: Indian
Ingredients: 1 cup Broken Wheat; 1/4 cup Onions finely chopped; 1/4 cup capsicum; 1/4 cup Carrot finely chopped; 1/4 cup Green beans (French Beans) finely chopped; 1/2 teaspoon Mustard seeds; 1/2 teaspoon Cumin seeds; 6 Curry leaves , finely chopped; 1/4 teaspoon Asafoetida; As per taste Red chilli powder; 1 dry red chilli; 2 teaspoons ghee; to taste Salt; 2 cup water or as per need

Neha Dua @cook_90450

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Broken Wheat popularly known as Dalia is a super food, high in has very low calories, which makes it a perfect diet for people who want to lose weight. It is very low in fat and carbohydrates and since it has complex carbohydrates, it takes a time to break down which is good for diabetic people.

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Ingredients

15 minutes

4 servings

1 cupBroken Wheat
1/4 cupOnions finely chopped
1/4 cupcapsicum
1/4 cupCarrot finely chopped
1/4 cupGreen beans (French Beans) finely chopped
1/2 teaspoonMustard seeds
1/2 teaspoonCumin seeds
6Curry leaves , finely chopped
1/4 teaspoonAsafoetida
As per taste Red chilli powder
1dry red chilli
2 teaspoonsghee
to tasteSalt
2 cupwater or as per need

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Steps

15 minutes

1

Heat ghee in a pressure cooker, add mustards seeds, cumin seeds and allow them to crackle.
2

Add the chopped onions, curry leaves and sauté until the onions are tender and the color changes to light pink.
3

Add asafoetida, red chilli powder, broken wheat, chopped vegetables and salt. Stir for about a minute on medium heat until you get a roasted aroma of the broken wheat/dalia.
4

Add 1½ cups of water to the above broken wheat upma mixture and cover the pressure cooker.
5

Pressure cook for 2 to 3 whistles and turn off the heat.
6

Serve hot delicious Broken Wheat Upma.