Broken Wheat Upma Recipe

Recipe By Slurrp

Broken Wheat Upma is a healthy and delicious South Indian dish made with broken wheat, also known as dalia or cracked wheat. It is a nutritious alternative to traditional semolina upma and is packed with fiber, vitamins, and minerals. The dish is flavored with mustard seeds, curry leaves, and green chilies, and is garnished with fresh coriander leaves. Broken Wheat Upma is easy to make and can be enjoyed as a breakfast or a light meal. It is a great option for those looking for a wholesome and filling dish.

4.1
28 Rating -
Rate
Vegdiet
35minstotal
15minsPrep
20minsCook
35m.total
15m.Prep
20m.Cook
Broken Wheat Upma
plan
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ingredients serve

Ingredients for Broken Wheat Upma Recipe

  • 1 cup Broken Wheat
  • 2 tablespoon Oil
  • 1 teaspoon Mustard Seeds
  • as per your need A Few Curry Leaves
  • 2 Green Chilies, Chopped
  • 1 Onion, Chopped
  • 1/2 cup Chopped Vegetables
  • 2 cup Water
  • As required Salt To Taste
  • 1/4 teaspoon Turmeric Powder
  • as needed Fresh Coriander Leaves For Garnish

Directions: Broken Wheat Upma Recipe

Cooking Directions

  • STEP 1.Heat oil in a pan and add mustard seeds. Once they splutter, add curry leaves and green chilies.
  • STEP 2.Add chopped onions and saut茅 until they turn translucent.
  • STEP 3.Add chopped vegetables like carrots, peas, and beans. Cook for a few minutes.
  • STEP 4.Add broken wheat and roast for a couple of minutes.
  • STEP 5.Add water, salt, and turmeric powder. Mix well and cover the pan. Cook on low heat until the broken wheat is cooked and water is absorbed.
  • STEP 6.Garnish with fresh coriander leaves and serve hot.

Cooking Tips

  • You can add any vegetables of your choice to make the upma more nutritious.
  • To enhance the flavor, you can also add grated coconut or roasted peanuts.
  • Serve the upma with coconut chutney or pickle for a complete meal.

Storage and Serving

  • Broken Wheat Upma is best served hot.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
  • Reheat the upma in a pan or microwave before serving.
Nutrition
value
502
calories per serving
2 g Fat14 g Protein102 g Carbs15 g FiberOther

Current Totals

  • Fat
    2g
  • Protein
    14g
  • Carbs
    102g
  • Fiber
    15g

MacroNutrients

  • Carbs
    102g
  • Protein
    14g
  • Fiber
    15g

Fats

  • Fat
    2g

Vitamins & Minerals

  • Calcium
    141mg
  • Iron
    5mg
  • Vitamin A
    10590mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    3mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    93mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    83mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    110mg
  • Manganese
    2mg
  • Phosphorus
    218mg
  • Selenium
    < 1mcg
  • Zinc
    2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp