How to Prepare Broken Wheat or Cracked Wheat Upma
About broken wheat upma
Broken wheat or cracked wheat upma is a healthy, quick and easy nutrient- rich wheat based south Indian breakfast recipe, tasty alternatives to the conventional sooji or rava upma. This recipe even makes the great evening tiffin or light dinner option. Broken wheat brings in loads of dietary fiber and energy and it has low glycemic index. It gives you sensation of feeling full for a long time and proves that healthy food can very much satisfy our taste buds. It can work as good substitute of rice in many of the south Indian dishes like pongal.
This is one of the most easiest, flavorful and healthy recipes you could prepare with broken wheat. It can be prepared with just coconut without any additional vegetables or you can add any vegetables of your choice to make it more colorful and tasty. It can be prepared in pan, handi, kadai or even in pressure cooker.
Broken wheat is good for people suffering from diabetes and also who wish to lose weight.
About whole wheat or cracked wheat
Broken wheat is made from special kind of whole wheat by milling the wheat coarsely after cleaning and husking it. It is then processed to the size required. It has high nutritional values, and most recommended food by dietitians. It is a super food, high in fiber, protein, low glycemic index and has very low calories, which makes it perfect diet for people who wants 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. It is also referred as cracked wheat or samba rava.
It is also used to make halwa, khichdi, puliyogare and other dishes. You can also make this to a porridge like consistency.
- 1 cup broken wheat or cracked wheat
- 2 cups water
- 1/2 cup fresh coconut, grated
- 1-2 red chilies, broken
- 1-2 green chilies
- 6-7 curry leaves
- 1/2 tsp mustard seeds
- 1/2 tsp Asafoetida or hing
- 1 tablespoon oil or ghee
- Salt according to taste
- Dry roast broken wheat in a low flame till it starts aromatic. Do not roast till dark brown and also stir it continuously while it is on the flame.
- Heat oil in a pan. Add mustard seeds, broken red chilies, green chilies, curry leaves and hing. Saute and splutter on a low flame.
- Add salt and water. Let it boil.
- Grate required quantity of grated coconut, keep aside.
- When water comes to a boil, put broken wheat and grated coconut., mix well.
- Lower the flame and let it cook until the water evaporates. Make sure that upma turns soft and cooked well.
- Serve hot with chutney, gravy or as it is.
- If you are using vegetables, chop the vegetables finely.
- You can add any vegetables of your choice. You can even add cashews, peanuts, chana dal and urad dal.
- You can also add cinnamon and cloves to flavor the upma.
- You can serve the upma as it is, but it tastes great with any spicy chutney.
- You can make it more spicier by adding garam masala and red chili powder.
- You can add a pinch of turmeric powder to give good color to the upma.
- If you want porridge like consistency, add more water.
|Serving size: 1|
|Calories from Fat||27|
|% Daily Value *|
|Fat 3 g||5%|
|Saturated fat 1 g||5%|
|Carbohydrates 19 g||6%|
|Fiber 2 g||8%|
|Protein 2 g||4%|
|Cholesterol 0 mg|
|Sodium 6 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.|