Healthy Broken Barley Upma with Vegetables – Diabetic-Friendly South Indian Breakfast

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

1. Heat oil in a pressure cooker or pan on medium heat. Add mustard seeds and let them crackle.
2. 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.
3. Add chopped onions, grated ginger, green chilies, and curry leaves. Sauté until the onions turn translucent.
4. Add diced carrots, chopped beans, and steamed peas. Stir and cook for 1-2 minutes.
5. Stir in the broken barley and sauté for a couple of minutes. Keep stirring to prevent the barley from sticking to the pan.
6. Add 1 cup of water, salt, and chopped tomatoes. Stir everything well.
7. 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.
8. Once the pressure is released, open the cooker and add lemon juice and freshly chopped coriander leaves. Stir well to combine.
9. 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!