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Broken Wheat Vegetable Upma

Broken_Wheat_Vegetable_Upma_1 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 cupBroken_Wheat_Vegetable_Upma_2
  • 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.

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  • 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.

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Tips

Roasting the wheat rava is to avoid stickiness in upma.

{ 1 comment… add one }

  • Priya November 28, 2009, 7:50 pm

    Such a healthy and filling upma..

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