Broken Wheat Vegetable Upma

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Broken wheat is also called as ‘wheat rava’ and ‘bulgur wheat’. Broken wheat is a good source of dietary fiber. Whole wheat is cleaned, par-boiled, dried and ground according to size to make it as wheat rava. As wheat rava is not refined/polished, it retains its full nutritive value. Broken wheat is a good source of manganese, thiamine, niacin iron, zinc and carbohydrates. You can make upma, pongal etc with this.

Here I prepared upma with broken wheat and vegetables.

Serves: 2

Cooking time: 20 to 25 minutes approximately

Ingredients

• Broken wheat – 1 cup
• Water – 2 cups
• Carrot chopped heaped – 1 table spoon
• Green peas heaped– 1 table spoon
• Onion chopped – 1 no
• Green chilli chopped – 2 no
• Ginger chopped – ½ tea spoon
• Salt – as per taste
• For seasoning
  • Bengal gram – ½ tea spoon
  • Mustard – ½ tea spoon
  • Urad dal – ½ tea spoon
  • Oil – 1 table spoon
  • Asafetida – pinch
  • Curry leaves – few

Method

• Clean and roast wheat rava till nice aroma comes from it.
• Do the seasoning, add chopped onion, green chilli, curry leaves, ginger and fry well; add chopped carrot, peas and fry for 2 minutes.

• Add water, salt and boil it in low flame, till carrot and peas are half cooked; add roasted wheat rava, mix well, close with a lid and cook till wheat rava is soft.

• Serve hot with Fusion Chutney.

Tips

Roasting the wheat rava is to avoid stickiness in upma.

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Tagged as: Broken, food, Indian, recipe, Upma, Vegetable, Wheat