Healthy Upma Recipe
This delicious upma recipe is a popular breakfast at my home. Try my version with broken wheat that is of a nicer texture and is healthier.
Servings 4
Calories 253kcal
Ingredients
- 1 cup broken wheat couscous or dalia
- 1 onion finely chopped
- 2 to matoes finely chopped
- 2-3 green chillies slit in half
- 1 sprig curry leaves
- 1 tsp. urad dal split black lentil
- 1 tsp. chana dal split Bengal gram
- 1 tsp. mustard seeds
- 1 tsp. cumin seeds
- 1 tsp. vegetable oil
- ½ tsp. turmeric powder
- Salt to taste
- 1 cup vegetables finely chopped beans, carrots, mushroom
Garnish
- 1 tbsp. cilantro finely chopped
Instructions
- Heat oil in a pan. Add mustard seeds and allow to sputter. Add cumin seeds, urad dal and chana dal and fry till golden. Add curry leaves and then add onion. Saute for about 5 minutes.
- Add split green chillies and tomatoes along with chopped vegetables and saute for 3 minutes.
- Now add broken wheat and fry for about 2-3 minutes. Add about 2 cups of water. Also add turmeric powder and salt. Mix well. Cover and cook.
- It takes about 15-20 minutes for the broken wheat to cook. You may add more water if needed.
- Once cooked, taste and adjust seasoning. Garnish with chopped cilantro leaves and serve hot.
- Your upma is ready to serve.
Video
Notes
- You can add any vegetables that you like. You can also use boiled vegetables that you can add later when the broken wheat is almost cooked.
- You can reduce the number of green chillies if you so like.
- If you want it spicier, you can add a tbsp. of ginger-garlic paste when frying onion.
- This tastes best when hot but it can be had later as well. I often pack it in lunchbox.
Nutrition
Calories: 253kcal | Carbohydrates: 61g | Protein: 10g | Fat: 5g | Saturated Fat: 3g | Sodium: 83mg | Potassium: 230mg | Fiber: 9g | Sugar: 4g | Vitamin A: 265IU | Vitamin C: 16.4mg | Calcium: 54mg | Iron: 3.5mg