### Broken Wheat Upma Recipe: A Quick, Nutritious Breakfast Choice
Broken wheat upma is a classic South Indian preparation that functions as a fast and nourishing breakfast or evening snack. Renowned for its ease and health perks, this meal is ideal for hectic mornings or a light repast.
#### Ingredients
– 1 cup broken wheat (godhuma nooka/samba rava/dalia)
– 2 1/4 cups water (for a loose consistency) or 2 1/2 to 2 3/4 cups water (for a sticky consistency)
– 1 tablespoon ghee (clarified butter)
– 1 tablespoon oil
– 1 teaspoon mustard seeds
– 1 teaspoon cumin seeds
– 1-2 green chilies, chopped (adjust as per preference)
– 1 small onion, finely minced
– 1/2 teaspoon ginger, grated
– 1-2 cloves
– 1 small piece of a cinnamon stick
– Salt to taste
– Optional: Diced vegetables (carrots, beans, peas)
– Fresh coriander leaves for decoration
#### Instructions
1. **Dry Roast the Broken Wheat**: In a skillet, dry roast the broken wheat over low flame until it becomes slightly golden and fragrant. This process amplifies the flavor of the upma.
2. **Prepare the Tempering**: In a separate pan, heat ghee and oil together. Introduce mustard seeds and allow them to splutter. Next, add cumin seeds, chopped green chilies, and onions. Sauté until the onions become translucent.
3. **Add Spices**: Mix in the grated ginger, cloves, and cinnamon stick into the blend. Stir for a minute to awaken the spices’ fragrance.
4. **Cook the Vegetables**: If applicable, add the diced vegetables to the skillet and sauté for a few minutes until they are just tender.
5. **Add Water**: Pour the measured water into the pan and add salt. Bring the mixture to a boil.
6. **Add Broken Wheat**: When the water is boiling, gradually incorporate the roasted broken wheat while stirring constantly to prevent lumps.
7. **Simmer**: Cover the skillet and let it simmer on low heat for around 10-12 minutes, or until the broken wheat has absorbed the water and is thoroughly cooked. Stir occasionally.
8. **Fluff and Serve**: Once done, fluff the upma with a fork. Decorate with fresh coriander leaves and serve warm alongside tomato pickle or coconut chutney.
#### Nutritional Benefits
Broken wheat is high in fiber, making it a superb option for a healthy diet. It is low-calorie and abundant in essential nutrients, aiding in the maintenance of a balanced diet. This dish is also suitable for diabetics, offering a gradual release of energy.
#### Conclusion
Broken wheat upma is not just simple to make but also a flexible dish that can be tailored with different vegetables and spices. It is a nourishing meal that can be relished at any moment of the day, rendering it a staple in numerous homes. Try this straightforward recipe for a tasty and healthful beginning to your day!