Broken Wheat Upma, Healthy Breakfast Recipe


Broken Wheat Upma, Healthy Breakfast Recipe

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Broken Wheat Upma, as the name suggests is a nutrient-rich wheat based upma. While the broken wheat brings in loads of dietary fibre and energy, carrot and green peas bring along a wealth of nutrients, especially vitamin A.

The veggies also add crunch to an otherwise soft upma. You may also add other veggies of your choice to make it more colourful and tasty.

You can also try other recipes using broken wheat like Broken Wheat, Oats and Apple Porridge and Broken Wheat Salad with Chick Peas and Roasted Pepper .

Broken Wheat Upma, Healthy Breakfast Recipe recipe - How to make Broken Wheat Upma, Healthy Breakfast Recipe

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients
Method
    Method
  1. Clean and wash the broken wheat thoroughly. Par-boil the broken wheat in 2 cups of hot water for 3 to 4 minutes. Drain and keep aside.
  2. Heat the oil in a pressure cooker, and add the mustard seeds.
  3. When the seeds crackle, add the green chillies and sauté on a medium flame for a few seconds.
  4. Add the onions and ginger, mix well and sauté on a medium flame for 1 to 2 minutes.
  5. Add the green peas and carrots, mix well and sauté on a medium flame for 1 to 2 minutes.
  6. Add the broken wheat, salt and 1¼ cups of water, mix well and pressure cook for 2 whistles.
  7. Allow the steam to escape before opening the lid.
  8. Garnish with coriander and keep aside to cool slightly.

How to pack

    How to pack
  1. Pack in an air-tight box.
Nutrient values (Abbrv) per serving
Energy109 cal
Protein2.4 g
Carbohydrates18.5 g
Fiber1.6 g
Fat2.8 g
Cholesterol0 mg
Sodium5.6 mg
Broken Wheat Upma Video (Healthy Breakfast) by Tarla Dalal's Team

Reviews

Broken Wheat Upma, Healthy Breakfast Recipe
 on 24 Apr 19 02:15 PM
5

loved it parboiling the dalia makes a huge difference. tastes good warm or cold. ideal for lunch box with a small pack of potato crisps and a big glass of chaas
Tarla Dalal
25 Apr 19 09:13 AM
   Hi Arati, Thank you for your kind words. Glad you liked the recipe!Do try our more recipes and share you experience with us.
Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 14 Sep 16 01:56 PM
5

Can I cook this recipe without a pressure cooker
Tarla Dalal
14 Sep 16 05:10 PM
   Hi Reema, Yes you can try.
ब्रोकन व्हीट उपमा
 on 08 Sep 16 06:46 PM
5

Swadbhara, Shaktibhara nasta
Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 21 Nov 13 01:08 AM
5

Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 19 Dec 12 12:21 PM
5

Nice twist to our regular upma....broken wheat is really good for people suffering from diabetes and also who wish to lose weight...
Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 09 Nov 11 12:21 AM
5

Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 18 Mar 11 08:30 AM
5

It will Taste better if you first boil the broken wheat and then cook
Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 24 Sep 10 03:01 PM
5

this one is my daughter's favourite!
Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 09 Sep 10 10:53 AM
5

Ideal for breakfast. Broken wheat has a low GI of 41 and is far healthier than white rice or semolina 66 GI. I prefer this to Upma which is not that healthy.