One-pot Broken Wheat Upma
INGREDIENTS
- 1.5 cup Broken Wheat
- 3 cups Water
- 2 Carrots
- 1 Onion
- 1 tablespoon Potato
- 3/4 cups Beans (Optional)
- 1.5 inch Ginger (Optional)
- 4 to 5 Green chillies
- 1/4 cup Chopped mint leaves
- 1 teaspoon Salt (Adjust according to your palate)
- 2 tablespoons Ghee/Cooking Oil
- 1/4 cup Chopped Cilantro/Coriander leaves
- 1/2 teaspoon Mustard
- 1 teaspoon Channa dhal
- 1 teaspoon Cumin
- 1 pinch Asafoetida/Hing
INSTRUCTIONS
- Chop all the vegetables into small cubes.
- Heat a deep bottom pan and add 2 tablespoons of oil.
- Add channa dhal and fry for 30 seconds.
- Add mustard seeds and jeera/cumin and wait till it splutters.
- Add curry leaves, onion, green chillies and a pinch of Asafoetida/Hing.
- Saute for few minutes until the onion is transparent.
- Add all the chopped vegetables, except mint and ginger.
- Saute for few minutes.
- Add the ginger, mint leaves and salt and stir well.
- Add 3 cups of water and bring it to a boil.
- Check the salt and spiciness and adjust if required.
- Once the water comes to a boil, add the broken wheat, stir well and cover with a lid.
- Turn the stove to low heat and let it cook for 8 to 10 minutes.
- Turn off the stove and let it sit for 10 minutes.
- Garnish with Cilantro and serve.
Nutrition Facts
Servings 3
- Amount Per Serving
- Calories 265
- % Daily Value *
- Total Fat 12g19%
- Saturated Fat 6.9g35%
- Cholesterol 28mg10%
- Sodium 1096mg46%
- Potassium 586mg17%
- Total Carbohydrate 36g12%
- Dietary Fiber 5g20%
- Sugars 4.3g
- Protein 6g12%
- Vitamin A 49%
- Vitamin C 30%
- Calcium 4%
- Iron 9%
- Vitamin K 20%
- Vitamin B6 15%
- Copper 14%
- Manganese 10%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Notes and Tips
- You can swap the vegetables to any other vegetables you like.
- If you like peanuts you can add 1/4 cup of peanuts and fry it along with mustard seeds before adding the onion.
Vegan, Healthy