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Broken Wheat Recipes with difference - A healthy dish known as Upma

Updated on April 17, 2016
Venkatachari M profile image

Venkat is experienced in cooking since his mother's demise in 1966 and cooks Indian cuisines better. He uses healthy, easy ways in doing so.

Broken wheat upma recipe

Broken wheat upma served in plate for eating with a spoon.
Broken wheat upma served in plate for eating with a spoon. | Source

About broken wheat

By broken wheat recipes, different people have different perceptions. So, I want to clear the idea before starting my article on this preparation.

For the purpose of this recipe preparation, by broken wheat, I refer to the unrefined large granules of wheat instead of refined granules and all other varieties of small granule or refined particles of wheat.

The more popular brands of daliya, Upmarava / Bombay Rava or Lapsi Rava are not to be equated with this broken wheat. Most of these brands are refined varieties or of small granules. The broken wheat granules that I use for preparing this Upma are of large size, unrefined and brownish / light brownish in colour. Naturally, it contains more fibre in this recipe than other recipes prepared by most of the people in India or at any other places. Very few people will be using or liking this variety of broken wheat and most of them do not know the difference between Daliya, Lapsi Rava and the broken wheat as used by me.

So, one should be more careful when purchasing these broken wheat packages for preparing this recipe if s/he wants to be more health conscious. When you go to the supermarkets, you should ask or look for the large granules broken wheat which is brown in colour instead of small particles or white one, for preparing healthy food.

Broken wheat for healthy upma

large granules of broken wheat
large granules of broken wheat | Source

What is Upma?

Upma is a breakfast or snacks item mostly popular in Southern India. It is found in almost all the hotels, restaurants, and tiffin centres early in the morning for breakfast or at evenings as tiffin /snacks item.

Upma is made up of either wheat or rice granules as a savoury recipe. The quality and size of the ingredient vary according to likes and habits of people. Most of them prepare it with refined fine granules of wheat known as Bombay Rava or Upma Rava. Some prepare it with rice granules. But I do not recommend these varieties for health reasons. These contain more of starch content and so, stick to your colon while digesting. So, I prefer large granules of broken wheat of unrefined quality for preparing this broken wheat Upma recipe. It is rich in fiber content and is good for our body.

Broken wheat upma Nutrition Facts

Nutrition Facts
Serving size: 1 cup cooked upma
Calories 180
Calories from Fat27
% Daily Value *
Fat 3 g5%
Saturated fat 1 g5%
Unsaturated fat 2 g
Carbohydrates 18 g6%
Sugar 0 g
Fiber 1 g4%
Protein 2 g4%
Cholesterol 0 mg
Sodium 1 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

How to prepare Upma and the ingredients required

Now, let me come to the point of preparation of this Upma recipe in a very simple way. The ingredients, I generally use, are very few items as I prepare it very simple and ordinary for a daily menu. I am not adding any vegetables or other things in my preparation. But you can add some pieces of green vegetables, potato, tomato, etc. as per your likings for some increased taste and appeal if you have enough time and stamina.

Upma recipe preparation time

Prep time: 5 min
Cook time: 10 min
Ready in: 15 min
Yields: 100 grams broken wheat upma serves two people

Ingredients for broken wheat recipes - Upma

  • 100 grams or 1 cup broken wheat, large granules
  • 3 cups for 1 cup water, for boiling before adding broken wheat
  • one green chilli (medium), chopped into small pieces
  • ginger small piece, chopped into small pieces
  • small quantity mustard seeds, for frying at start
  • very small quantity cumins, for frying with mustard
  • coriander leaves
  • salt
  • half tablespoon cooking oil, for frying ingredients

Ingredients for broken wheat upma recipe

chilli and ginger piece
chilli and ginger piece | Source
ginger and chilli cut into small pieces, coriander leaves and mustard seeds with cumin
ginger and chilli cut into small pieces, coriander leaves and mustard seeds with cumin | Source
One measure of broken wheat
One measure of broken wheat | Source

How do you Rate this upma recipe?

5 stars from 1 rating of Broken Wheat Upma

Step by step instructions for preparing broken wheat Upma recipe

  1. First, keep ready all the above-mentioned ingredients within reach. Cut the chilli and ginger into small, tiny pieces and keep ready.
  2. Place the deep cooking pan on the flame. Add half-a- tablespoon or two small spoons of cooking oil into it and allow to heat.
  3. Now, add the mustard seeds, cumin, chilli and ginger pieces and coriander leaves to it and fry till a splitting sound comes.
  4. Then, pour the water of 3 cups into it and add salt. Allow the water to boil.
  5. After the water gets boiling, add the broken wheat ingredient to it, mix with the spatula and allow to cook. You need not place a lid on it. Otherwise, it may come up with an intense pressure of steam and spill out during the process.
  6. Mix the recipe two or three times during cooking. It will get cooked within 10 minutes. When the water dries up, place the lid and turn off the flame.
  7. Allow the recipe to set for 2 minutes and then, serve hot.
  8. If you wanted to add vegetables to the recipe, you should add the minutely cut pieces while frying the mustard seeds and other ingredients and let them fry for a minute or two before adding the water.

Broken wheat upma recipe

Upma recipe is ready for serving.
Upma recipe is ready for serving. | Source

Broken wheat Upma recipe

Comparison of different varieties of broken wheat upma rava

Type of broken wheat
Total calories
Total fat
unsaturated (healthy) fat
Fiber
Broken wheat for this recipe
340
2.5 grams
2 grams
12 grams
Bombay / lapsi rava
360
2 grams
1.60 grams
3 grams
Rice rava
365
0.70 grams
0.20 grams
0.50 grams
The figures are taken for 100 grams of raw ingredients of broken wheat or rice types.

Broken wheat Upma health benefits

  • This Upma recipe is good for health as it contains rich fiber quantity as can be seen from above table.
  • The calories or energy that you get from this recipe is quite substantial and lasts for much time even though it is slightly less than Bombay Rawa or Lapsi because of its fine quality.
  • More fiber means more time for digestion and so you need not feel the necessity to eating frequently.
  • Fiber cleans your colon more efficiently.

Comments

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    • Venkatachari M profile image
      Author

      Venkatachari M 15 months ago from Hyderabad, India

      Thank you, Audrey, for your nice comment. Every culture and region have their own recipes and tastes. And, it is sometimes worth to have a taste all those different things.

    • AudreyHowitt profile image

      Audrey Howitt 15 months ago from California

      This sounds wonderful--we are Russian and grew up both with cracked bulgar--made into Tabuleh and cracked buckwheat made into Kasha--both are still favorite of mine

    • sriv profile image

      Parul Srivastava 22 months ago from Lucknow,India

      Thanks Sir.

    • Venkatachari M profile image
      Author

      Venkatachari M 22 months ago from Hyderabad, India

      Nice to see you, Parul. I hope you are doing well. My blessings to you.

    • sriv profile image

      Parul Srivastava 22 months ago from Lucknow,India

      Nice Upma,Sir.Very tasty and delicious.Thanks.

    • Venkatachari M profile image
      Author

      Venkatachari M 22 months ago from Hyderabad, India

      Yes, Swalia. You will like this upma with broken wheat definitely. I also do not like the suji preparation. It is not fit for health also. You may also add some vegetables in these preparations if you want to enrich them more.

      Thanks for the visit and nice comment.

    • swalia profile image

      Shaloo Walia 22 months ago

      I have only tried suji upma but I never liked it. It always tasted to me as halwa with salt in it instead of sugar. May be I will try this broken wheat upma...It seems a bit different.

    • Venkatachari M profile image
      Author

      Venkatachari M 22 months ago from Hyderabad, India

      Thank you Rajan, for your visit and nice comment. It is good to add veggies which enrich the taste and nutritional values.

    • rajan jolly profile image

      Rajan Singh Jolly 22 months ago from From Mumbai, presently in Jalandhar,INDIA.

      Nice upma/dalia recipe. We too use unrefined broken wheat to make daliya with some veegies and peas thrown in for extra taste and nutrition.

    • Venkatachari M profile image
      Author

      Venkatachari M 23 months ago from Hyderabad, India

      Glad to see you here, Catherine. I doubt whether bulgur is the same as broken or cracked wheat. Bulgur is defined as partly boiled and dried wheat cereal. My version of broken wheat is raw wheat that is cracked into pieces and sold as broken wheat. So, I am not confirmed about bulgur. But, I hope, you may prepare this recipe using that bulgur also in the same manner.

      Thanks for the visit and comment.

    • CatherineGiordano profile image

      Catherine Giordano 23 months ago from Orlando Florida

      This is very interesting new information to me. I try to eat whole grains. Is upma the same as bulghur?

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thanks for coming back and the comment. If you are preparing it, let me know how did you enjoy it.

    • Ericdierker profile image

      Eric Dierker 2 years ago from Spring Valley, CA. U.S.A.

      I think I read this before and so I came back to pay attention so I can fix it. Thank you for making it so easy to follow.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thank you, Phyllis. I am much glad reading your nice comment. Many thanks and my blessings to you.

    • Phyllis Doyle profile image

      Phyllis Doyle Burns 2 years ago from High desert of Nevada.

      Upma looks tasty. It is a great recipe for me to try and to also share the recipe with my family. I always like the nice photos you include with your recipes, Venkatachari. Thank you.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thanks a lot for the visit and nice comment. I always love your blessings.

      My blessings for a happy and new found life to you.

    • pstraubie48 profile image

      Patricia Scott 2 years ago from sunny Florida

      O I know I must give this a try. It sounds like a dish that I am sure to enjoy. I am always looking for new, healthy, flavorful dishes to try.

      So appreciate that you shared this with us.

      Shared pinned g+ tweeted

      Angels are headed your way this morning ps

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thanks, Devika.

    • DDE profile image

      Devika Primić 2 years ago from Dubrovnik, Croatia

      A unique meal and sounds a great choice.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Glad to know and thanks for the visit and comment.

    • 10000001 profile image

      madugundu krishna 2 years ago from Yemmiganur

      my liking food

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Nice to see you enjoy so many varieties of upma. We also used to have all these varieties. But, now, I am cooking and so only this broken wheat which is favourite of my sons also.

      Thanks for your visit and the nice comment.

    • ChitrangadaSharan profile image

      Chitrangada Sharan 2 years ago from New Delhi, India

      Very nice presentation of the recipe with details. The instructions and the video is quite helpful.

      Upma is almost a regular in my home due to its simplicity . I keep on using variations like Chiwda/ Poha, Suji/ Rawa, Oats, Sewaian besides broken wheat Dalia.

      Thank you for sharing!

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Nice to see your comment. Thanks for the visit and comment.

    • thumbi7 profile image

      JR Krishna 2 years ago from India

      Good recipe. It is commonly prepared in our home, easy to prepare and tasty

      Thanks for sharing

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Hi, Friends. I added the video of broken wheat "upma preparation" with sub-titles to this hub for quick instructions on preparing this recipe.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thank you, Padmaja, for the visit and leaving a nice comment.

    • Padmajah Badri profile image

      Padmajah Badri 2 years ago from India

      Lovely description on Upma.Broken wheat recipes always helped me when I have unexpected guests and upma is easy and delicious tiffin to serve them.Thank you.Happy Writing.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thank you, Alicia. We, always use the spices with any kind of preparation and the flavor will be great because of that.

      Thanks for the visit and comment.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      True, Nitya (Vellur). It is so easy to prepare and healthy also with broken wheat. Thanks for the visit and comment.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Dora, I am sorry for that intolerance of wheat gluten. Thanks for the visit and comment. You are always welcome.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Carb, I like the idea of tofu. But, there is no restriction. If you take it as breakfast, you can serve with tofu or any chutney or even sambar that I have already described in my earlier hubs. If, you consume as a substitute for meals, then you can serve with legumes, curd, etc.

      Thanks for your visit and nice comment and the enquiry.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thank you Larry, for the visit and nice comment.

    • Venkatachari M profile image
      Author

      Venkatachari M 2 years ago from Hyderabad, India

      Thanks Bill, for your first visit and encouraging comment.

    • AliciaC profile image

      Linda Crampton 2 years ago from British Columbia, Canada

      I love the idea of mixing spices with a healthy form of wheat. Thank you for sharing the recipe.

    • Vellur profile image

      Nithya Venkat 2 years ago from Dubai

      Upma is a great dish and I make it many times for breakfast. It is easy to make too, great recipe.

    • MsDora profile image

      Dora Weithers 2 years ago from The Caribbean

      Thanks for the recipe. If I were to try it, I'd have to use wheat since I'm wheat gluten intolerant. Like trying new things for breakfast.

    • Carb Diva profile image

      Linda Lum 2 years ago from Washington State, USA

      Cooking the spices before using them greatly enhances the flavors--that is a very important step that many people omit. I can almost smell the wonderful aromas in your kitchen. Thank you for an interesting hub. I am sure this is very tasty. I know that you are vegetarian--do you serve this with legumes or tofu?

    • Larry Rankin profile image

      Larry Rankin 2 years ago from Oklahoma

      Looks like an interesting dish. Another wonderful recipe.

    • billybuc profile image

      Bill Holland 2 years ago from Olympia, WA

      I'm always interested in trying cuisine from other cultures. Thank you for the information. Very interesting, my friend.