Broken Wheat Upma

A broken wheat variation of the traditional semolina upma. The carrots and green peas add the necessary crunch along with the wealth of vitamin A. Broken wheat has a low GI of 41 and is far healthier than white rice or semolina 66 GI.

Preparation Time: 15 mins.Cooking Time: 20 mins.Serves 4.

Ingredients
1/2 cup broken wheat (dalia)
1/2 cup chopped onions
1 green chilli, chopped
1/2 tsp grated ginger (adrak)
1/4 cup green peas
1/4 cup carrot cubes
1/4 tsp mustard seeds ( rai / sarson)
2 tsp oil
salt to taste

For the garnish
2 tbsp chopped corriander (dhania)

Method
Clean and wash the broken wheat thoroughly. Drain and keep aside.
Heat the oil in a pressure cooker. Add the mustard seeds.
When they cackle, add the onions, green chilli and ginger and sauté till the onions turn translucent.
Add the green peas, carrots, broken wheat and salt and sauté for 3 to 4 minutes.
Add 1½ cups of water and pressure cook for 1 whistle.
Garnish with the coriander and serve hot.

Nutrient values per serving
Carbohydrate Energy Fat Protein Vitamin A
18.0 gm 107 cal. 2.8 gm. 2.4 gm 199.7 mcg

Source : Healthy Breakfast by Tarla Dalal