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.
- 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 tbsp. vegetable oil
- ½ tsp. turmeric powder
- Salt to taste
- 1 cup vegetables finely chopped beans, carrots, mushroom
- 1 tbsp. cilantro finely chopped
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 3 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.
- 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.
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