Broken Barley Upma
Description:
Broken Barley Upma is a nutritious and delicious South Indian breakfast made with broken barley and a variety of vegetables. Barley, a quick-cooking millet, pairs wonderfully with veggies like carrots, beans, and peas, creating a flavorful and healthy dish that’s perfect for diabetics and anyone looking for a wholesome meal.
Cuisine: South Indian
Course: South Indian Breakfast
Diet: Diabetic-Friendly
Ingredients:
- 1/2 cup Broken Barley (Barley seeds)
- 1-1/2 cups Water
- 1 Onion, finely chopped
- 1 teaspoon Ginger, grated
- 2 Green Chillies, finely chopped
- 1/2 cup Carrot (Gajjar), diced small
- 1/2 cup Green beans (French Beans), finely chopped
- 1/4 cup Green peas (Matar), steamed
- 1 Tomato, chopped
- 2 tablespoons Raw Peanuts (Moongphali)
- 1 teaspoon Mustard seeds (Rai/Kadugu)
- 1 tablespoon White Urad Dal (Split)
- 1 sprig Curry leaves, roughly chopped
- Salt, to taste
- 2 teaspoons Lemon juice
- Small bunch of Coriander (Dhania) leaves, chopped
- Oil, for cooking
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Instructions:
- Heat oil in a pressure cooker or pan on medium heat. Add mustard seeds and let them crackle.
- Once the mustard seeds crackle, add the split urad dal and raw peanuts. Sauté for a few minutes until the dal turns golden and roasted.
- Add chopped onions, grated ginger, green chilies, and curry leaves. Sauté until the onions turn translucent.
- Add diced carrots, chopped beans, and steamed peas. Stir and cook for 1-2 minutes.
- Stir in the broken barley and sauté for a couple of minutes. Keep stirring to prevent the barley from sticking to the pan.
- Add 1 cup of water, salt, and chopped tomatoes. Stir everything well.
- Cover the cooker or pan. If using a pressure cooker, cook for 2 whistles. If using a pan, cover and simmer for about 10 minutes or until the barley is cooked.
- Once the pressure is released, open the cooker and add lemon juice and freshly chopped coriander leaves. Stir well to combine.
- Serve hot and enjoy with a side of coconut chutney for a wholesome, complete meal.
This Broken Barley Upma is a healthy, diabetic-friendly breakfast that’s packed with flavor and nutrients—perfect for anyone looking to start their day with something light yet filling!
