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Thursday, August 25, 2011

Cracked Wheat Upma



Cracked Wheat is a very nuritous and low-fat diet . So for those who watch their weight, this is a very good option. It is an excellent source of fiber, iron and vitamins.
Upma made of cracked wheat tastes as good as that made of semolina.
So, here's the recipe:

Ingredients:

  • Cracked Wheat ( Dalia )- 1 cup
  • Water - 2 - 3 cups
  • Chopped Onions - 1 small
  • Peas - 1/4 cup
  • Chopped Carrots - 1/4 cup
  • Curry leaves - 1 spring
  • Cumin Seeds - 1/2 tbsp
  • Mustard Seeds - 1/2 tbsp
  • Chana Dal - 1tbsp
  • Urad dal - 1 tbsp
  • Cashew Nuts - 10
  • Ginger and garlic paste- 1 tsp
  • Green Chillies - 1-2
  • Hing ( asafoetida) - a pinch
  • Ghee - 2 tbsp
  • Salt - to taste
  • Chopped Cilantro - for garnishing

Directions :

  • Heat ghee in a pan and add mustard seeds. When they splutter add cumin seeds.
  • Add chana dal and cook in low flame till they change color to slight reddish brown.
  • Add cashew nuts, urad dal and cook for just half a minute till they turn slight reddish in color.
  • This is when you add ginger and garlic paste, sliced green chillies and curry leaves.
  • Add a pinch of hing.
  • Add chopped onions and saute them till they turn transparent.
  • Add chopped carrots and peas and fry for 2-3 minutes.
  • Add water ( for 1 cup of cracked wheat, add 2 or 3 cups of water ) , add salt and bring it to boil.
  • Now add cracked wheat to boiling water while stirring continuously to avoid formation of lumps.
  • Cook till all the water is absorbed and then turn off the flame and cover the upma for a couple of minutes and let it rest.
  • Garnish it with Chopped cilantro.
  • Serve it hot with coconut chutney or peanut chutney or sambar or any pickle..

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