Broken Wheat and Mixed Millet Upma Recipe
Embark on a culinary adventure with this delightful Broken Wheat and Mixed Millet Upma, a nourishing and wholesome dish that beautifully captures the essence of South Indian breakfast traditions. Rich in fiber and protein, this upma offers a perfect balance of flavors and textures, making it not only a satisfying meal but also a healthy choice, especially for those mindful of their dietary needs, such as those seeking diabetic-friendly options.
Ingredients Table
| Ingredient | Quantity |
|---|---|
| Broken Wheat (Dalia/ Godumai Rava) | 1/2 cup |
| Bajra (Pearl Millet) | 4 tablespoons |
| Ragi Seeds (Finger Millet) | 4 tablespoons |
| Jowar Seeds (Sorghum) | 4 tablespoons |
| Foxtail Millet | 2 tablespoons |
| Barley Seeds | 1 tablespoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Green Peas (Matar) | 1/2 cup |
| Carrot (Gajjar) – finely chopped | 1 |
| Green Chilli – finely chopped | 2 |
| Onion – finely chopped | 1 |
| Ginger – grated | 1/2 teaspoon |
| Salt | to taste |
| Ghee | 2 tablespoons |
| Water | 1 cup |
| Coriander Leaves (Dhania) | for garnish |
| Lemon Juice | 1 teaspoon |
Nutritional Information Table
| Nutritional Component | Amount per Serving |
|---|---|
| Calories | 150-200 |
| Protein | 6-8 g |
| Carbohydrates | 30-35 g |
| Dietary Fiber | 4-6 g |
| Total Fat | 5-7 g |
| Saturated Fat | 1-2 g |
| Sodium | 100-150 mg |
Preparation Time Table
| Task | Time (minutes) |
|---|---|
| Preparation | 20 |
| Cooking | 30 |
| Total | 50 |
Instructions Table
| Step | Instructions |
|---|---|
| 1 | Begin by thoroughly mixing the broken wheat and mixed millets in a bowl, followed by washing them under running water. Strain the water and set the mixture aside for later use. |
| 2 | In a pressure cooker, heat the ghee over medium heat until it melts. Once heated, add the cumin seeds and allow them to crackle, releasing their aromatic flavor into the oil. |
| 3 | Next, incorporate the grated ginger, chopped green chilies, and finely chopped onion into the cooker. Sauté the mixture until the onions become translucent and aromatic, allowing the flavors to meld beautifully. |
| 4 | Add the green peas and finely chopped carrots, cooking them together for a few minutes until the vegetables are slightly tender. Feel free to experiment by adding more vegetables such as capsicum, cauliflower, corn, or mushrooms according to your personal preference. |
| 5 | Gently introduce the washed broken wheat and millet mix to the sautéed vegetables, stirring everything together until the mixture turns a lovely golden color and you begin to notice a roasted aroma wafting up from the pan. |
| 6 | Pour in one cup of water, or enough to just cover the surface of the mixture, ensuring the grains will cook properly. Add salt according to your taste preferences to enhance the flavors. |
| 7 | Secure the lid on the pressure cooker and cook for about 2-3 whistles, allowing the steam to build and the ingredients to cook thoroughly. Once done, turn off the heat and let the pressure settle naturally. |
| 8 | After all the steam has been released, carefully open the lid and give everything a good stir with a spatula, ensuring that the upma is well mixed. Squeeze the lemon juice over the dish for a bright, tangy finish, and garnish generously with freshly chopped coriander leaves for a burst of color and flavor. |
| 9 | Serve your warm Broken Wheat and Mixed Millet Upma alongside a steaming cup of masala chai or a refreshing smoothie of your choice, creating a delightful and wholesome breakfast experience that nourishes both body and soul. |
This Broken Wheat and Mixed Millet Upma is not just a dish; it’s a celebration of health and flavor, making it the perfect addition to your breakfast repertoire. Enjoy every bite and the satisfaction of creating something truly delicious and wholesome!
