Sanoli's Kitchen: July 2014

Wednesday, July 2, 2014


Broken wheat or cracked wheat is highly nutritious and specially used as a dietary supplement. It has a rich, nutty flavour, slightly chewy and also requires minimal cooking as it is already partially cooked. Broken wheat upma is a popular breakfast item in Southern India. This savoury dish is very similar to rava upma with veggies. This recipe is perfect and healthy in every aspect, filling and also tastes great!


1/2 Cup Broken Wheat (Dalia)
1 Cup Small Carrot Cubes
1 Cup Fresh Green Peas
1 Cup Finely Chopped Onions
2-3 Green Chillies (Finely Chopped)
1 tsp Grated Ginger
1/4 tsp Turmeric Powder (Optional)
2 Sprigs Curry Leaves
2 tbsp Finely Chopped Coriander Leaves
1/2 tsp Cumin Seeds
1/2 tsp Mustard Seeds
A Pinch of Asafoetida
1 tbsp Lemon Juice
2 Cups Warm Water
2 tbsp Oil
Salt to taste


Soak broken wheat in water for 2 hours. Stain and keep aside.
Heat oil in a kadai or wok. Add mustard seeds, cumin seeds and asafoetida. Let seeds to crackle. Add Onion, grated ginger, chopped Green chillies and curry leaves in it. Fry till onion gets translucent. Add Turmeric powder in it.
At this time add carrot cubes, peas and salt in it. Fry for another 3-4 minutes.
Mix broken wheat into it. Stir nicely and keep frying for another 2 minutes.
Transfer this broken wheat mixture into a pressure pan along with 2 cups of warm water.
Give a nice stir. Close the lid and pressure cook upto 2 whistles. Switch off the heat now.
Wait till pressure releases completely.

Open the lid now, Sprinkle coriander leaves and lemon juice on the top. Give a nice stir.
Serve this delicious broken wheat upma warm with any chutney and enjoy your healthy breakfast!