Healthy Indian cracked wheat UPMA
February 15th 2010 05:30
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I made this super easy wheat recipe,what we call "wheat UPMA" in South India y'day morning for breakfast and I had been waiting to write the recipe since then.
All you need:
1.one big red/sweet onion-coarsely diced
2.Fresh green chily-2 split in to half [lenghwise]-Add more if you like it spicy.
3.1/2 cup of frozen mixed vegetables.
4.1 cup of cracked roasted wheat[You can get it in Indian store-wheat sooji/rava]
5.Grated fresh ginger-1/2 a tablespoon[This gives a very good flavour and enhances the taste].
6.Salt-according to taste.Usually about 3 teaspoons should be good.
7.Fresh coriander leaves for garnishing.
8.3 cups of water[use the same cup with which you measured the wheat rava]
For seasoning:
1 tablespoon of any oil[veg/corn]
1 tablespoon of melted butter[ghee]
1 teaspoon black mustard seeds
2 teaspoons of split channa dhal
1 teaspoon of split urad dhal
A few Curryleaves [if you have].
Method:
Step 1-Once the oil and butter gets heated in a wide pan,add the black mustard seeds and wait for it to crack.Then add split chick peas,urad dhal and curry leaves and fry for 1-2 mins/until they all turn slight brown.[Don't worry if you don't have all the seasoning items in your pantry.Start frying the onions directly in the butter oil mixture if you need to].
Step 2-Now add the onions and saute for 1-2 mins,add the grated ginger and the vegetable mixture and saute for 2-3 mins till all the vegetables become a little soft in texture.
Step 3-Now add 3 cups of water[the wheat rava:water ratio is 1:3-Donot add too much water it will become a very mushy].Let the water come to a boil and add the required salt and taste it.[I usually adjust at this stage].
Step 4-Add the cracked wheat slowly and stir continuously without lumps and close the pan with the lid and turn the burner to a low flame.Taste for salt.Let it get cooked well in low flame while stirring every 2 mins.After 5-7 mins off from the heat and let it sit in the same burner with the pan lid closed for another 5 mins.The texture of the finished Upma should be like fluffy.
Meantime, mince fresh coriander leaves for garnish and add it on the top.Serve hot with coconut chutney.Young kids like it with sugar and melted butter and it is very very healthy
All you need:
1.one big red/sweet onion-coarsely diced
2.Fresh green chily-2 split in to half [lenghwise]-Add more if you like it spicy.
3.1/2 cup of frozen mixed vegetables.
4.1 cup of cracked roasted wheat[You can get it in Indian store-wheat sooji/rava]
5.Grated fresh ginger-1/2 a tablespoon[This gives a very good flavour and enhances the taste].
6.Salt-according to taste.Usually about 3 teaspoons should be good.
8.3 cups of water[use the same cup with which you measured the wheat rava]
For seasoning:
1 tablespoon of any oil[veg/corn]
1 tablespoon of melted butter[ghee]
1 teaspoon black mustard seeds
2 teaspoons of split channa dhal
1 teaspoon of split urad dhal
A few Curryleaves [if you have].
Method:
Step 1-Once the oil and butter gets heated in a wide pan,add the black mustard seeds and wait for it to crack.Then add split chick peas,urad dhal and curry leaves and fry for 1-2 mins/until they all turn slight brown.[Don't worry if you don't have all the seasoning items in your pantry.Start frying the onions directly in the butter oil mixture if you need to].
Step 2-Now add the onions and saute for 1-2 mins,add the grated ginger and the vegetable mixture and saute for 2-3 mins till all the vegetables become a little soft in texture.
Step 3-Now add 3 cups of water[the wheat rava:water ratio is 1:3-Donot add too much water it will become a very mushy].Let the water come to a boil and add the required salt and taste it.[I usually adjust at this stage].
Step 4-Add the cracked wheat slowly and stir continuously without lumps and close the pan with the lid and turn the burner to a low flame.Taste for salt.Let it get cooked well in low flame while stirring every 2 mins.After 5-7 mins off from the heat and let it sit in the same burner with the pan lid closed for another 5 mins.The texture of the finished Upma should be like fluffy.
Meantime, mince fresh coriander leaves for garnish and add it on the top.Serve hot with coconut chutney.Young kids like it with sugar and melted butter and it is very very healthy
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