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Saturday, 21 April 2012
Healthy Breakfast - Broken Wheat Upma
Broken Wheat Upma
A broken wheat variation of the traditional semolina upma. The carrots and green peas add the necessary crunch along with the wealth of vitamin a.
Preparation Time:
Cooking Time:
Makes 4 servings
Cooking Time:
Makes 4 servings
Ingredients
1/2 cup broken wheat (dalia)
1/2 cup broken wheat (dalia)
1/2 cup chopped onions
1 slit green chilli , chopped
1/2 tsp grated ginger (adrak)
1/4 cup green peas
1/4 cup carrot cubes
1/4 tsp mustard seeds ( rai / sarson)
2 tsp oil
salt to taste
For The Garnish2 tbsp chopped coriander (dhania)
Method
- Clean and wash the broken wheat thoroughly. Drain and keep aside.
- Heat the oil in a pressure cooker. Add the mustard seeds.
- When they cackle, add the onions, green chilli and ginger and sauté till the onions turn translucent.
- Add the green peas, carrots, broken wheat and salt and sauté for 3 to 4 minutes.
- Add 1½ cups of water and pressure cook for 1 whistle.
- Garnish with the coriander and serve hot.
Nutrient values per serving
Carbohydrate | Energy | Fat | Protein | Vitamin A |
18.0 gm | 107 cal. | 2.8 gm. | 2.4 gm | 199.7 mcg |
Labels:
Indian Recipes,
Recipes
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