Broken Wheat Upma With Vegetables Recipe

Recipe By Slurrp

An easy breakfast recipe for beginners using broken wheat rava and vegetables. A healthy and tasty breakfast recipe or upma recipe made from the broken or cracked wheat. it is a popular and nutritional alternative to the traditional rava or sooji upma and is typically served for diabetes patients. this variation can also be served to kids as lunch box tiffin box recipes. 

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Broken Wheat Upma With Vegetables
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Ingredients for Broken Wheat Upma With Vegetables Recipe

  • 1 teaspoon Oil
  • 1/2 teaspoon Mustard seeds
  • 1/2 teaspoon Cumin seeds
  • 1/4 teaspoon Asafoetida
  • 1 No.s Onion Finely Chopped
  • 1 inch Ginger finely chopped
  • 1 No.s Green chilli finely chopped
  • 1 No.s Tomato finely chopped
  • 1 sprig Curry leaves
  • 1/2 cup Carrot finely chopped
  • 1/2 cup Beans finely chopped
  • 1/2 teaspoon Turmeric powder
  • 1 cup Broken wheat rava
  • As required Salt
  • bunch A small chopped coriander leaves
  • 1 tablespoon Ghee
  • 1 No.s Lemon juice

Directions: Broken Wheat Upma With Vegetables Recipe

step 1

  • STEP 1.In a pressure cooker heat 1 tsp oil, add ½ tsp mustard seeds, ½ tsp cumin seeds and let them crackle.

step 2

  • STEP 1.Then add ¼ tsp asafoetida(hing) ,1finely chopped onion, 1 inch ginger finely chopped, 1 green chilli finely chopped. Saute until onions soften.

step 3

  • STEP 1.To this add ½ cup finely chopped carrot, ½ cup finely chopped wheat, ½ tsp turmeric (haldi) powder, 1 cup broken wheat rava, curry leaves and salt to taste. Mix well to combine all the ingredients.

step 4

  • STEP 1.Add 2 cups water and pressure cook for 3 whistles. Allow pressure to release naturally.

step 5

  • STEP 1.Add a small bunch of chopped coriander leaves, 1 tbsp ghee, juice of 1 lemon and mix well. Serve hot with chilli.
Nutrition
value
706
calories per serving
8 g Fat22 g Protein132 g Carbs20 g FiberOther

Current Totals

  • Fat
    8g
  • Protein
    22g
  • Carbs
    132g
  • Fiber
    20g

MacroNutrients

  • Carbs
    132g
  • Protein
    22g
  • Fiber
    20g

Fats

  • Fat
    8g

Vitamins & Minerals

  • Calcium
    167mg
  • Iron
    10mg
  • Vitamin A
    4480mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    3mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    168mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    116mg
  • Vitamin E
    3mg
  • Copper
    < 1mcg
  • Magnesium
    209mg
  • Manganese
    2mg
  • Phosphorus
    282mg
  • Selenium
    8mcg
  • Zinc
    3mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp