Broken Wheat Vegetable Upma

Broken wheat has better nutritional values as (semolina) refined wheat products.  It has more fibres and due to its low GI index its use is better for reducing diabetic risks than using refined wheat products.
Ingredients for Broken wheat – vegetable Upma.
Broken wheat 250 gm.
Onion chopped a large one
Green chillies 2 nos.
Beans 50 gms.
Brokoli 50 gm.
Bengal gram (split) 1 tbsp.
Coriander leaves (chopped) 1 tbsp
Mustard seeds ¼ tsp.
Curry leaves 1 sprig
Salt to taste
Vegetable oil 1 tbsp.
Preparation of Broken wheat-vegetable Upma
Wash and soak broken wheat in water for at least 2-3 hours and drain it (Strain). 
Heat oil in a thick-bottomed skillet, add the mustard seeds and allow to splutter.  Add split Bengal gram and allow to splutter.  Immediately add chopped onion, green chillies, curry leaves, beans and broccoli and saute well.  Mix well together and allow to cook at low – medium heat with closed lids for 3-5 minutes
Add the strained broken wheat to the skillet, mix well together, add enough water and salt and cook till the broken wheat is cooked stirring well.
Garnish with cilantro (coriander leaves)

Leave a Reply