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One-pot Broken Wheat Upma

Prep Time 10 mins
Cook Time 15 mins
Rest Time 10 mins
Total Time 35 mins
Cuisine: ,
Courses: ,
Difficulty: Beginner
Yields: 3
Calories: 560 kcal
Best Season: Suitable throughout the year
INGREDIENTS
  • 1.5 cup Broken Wheat
  • 3 cup Water
  • 2 Carrots
  • 1 Onion
  • 1 tbsp Potato
  • 3/4 cup Beans (Optional)
  • 1.5 inch Ginger (Optional)
  • 4 to 5 Green chillies
  • 1/4 cup Chopped mint leaves
  • 1 tsp Salt (Adjust according to your palate)
  • 2 tbsp Ghee/Cooking Oil
  • 1/4 cup Chopped Cilantro/Coriander leaves
  • 1/2 tsp Mustard
  • 1 tsp Channa dhal
  • 1 tsp Cumin
  • 1 pinch Asafoetida/Hing
INSTRUCTIONS
  1. 1
    1. Chop all the vegetables into small cubes.
    2. Heat a  deep bottom pan and add 2 tablespoons of oil.
    3. Add channa dhal and fry for 30 seconds.
    4. Add mustard seeds and jeera/cumin and wait till it splutters.
    5. Add curry leaves, onion, green chillies and a pinch of Asafoetida/Hing.
    6. Saute for few minutes until the onion is transparent.
    7. Add all the chopped vegetables, except mint and ginger.
    8. Saute for few minutes.
    9. Add the ginger, mint leaves and salt and stir well.
    10. Add 3 cups of water and bring it to a boil.
    11. Check the salt and spiciness and adjust if required.
    12. Once the water comes to a boil, add the broken wheat, stir well and cover with a lid.
    13. Turn the stove to low heat and let it cook for 8 to 10 minutes.
    14. Turn off the stove and let it sit for 10 minutes.
    15. Garnish with Cilantro and serve.

Nutrition Facts

Servings 3

Amount Per Serving
Calories 265kcal
% 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 IU
Vitamin C 30 mg
Calcium 4 mg
Iron 9 mg
Vitamin K 20 mcg
Vitamin B6 15 mg
Copper 14 mg
Manganese 10 mg

* 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.
Keywords: Vegan, Healthy
Read it online: https://fabfitrecipes.com/recipe/one-pot-broken-wheat-upma/