Broken Wheat Upma
When I speak about grains such as quinoa, bulgur wheat and so on, I am constantly reminded many are yet to familiarize themselves with these super grains. However, one nutritious grain which boasts an everyday familiarity with many is broken wheat (daliya), which is whole wheat broken into coarse grains after being de-husked. Since this is unrefined (having the barn, germ in situ) it retains a lot of nutrients.
A quarter of a cup of broken wheat provides 8 % of daily iron needs, 10% of protein needs, 20% of dietary fiber needs, 1 % of fat daily requirement. It has no saturated fat, trans-fat nor cholesterol.
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Broken Wheat Upma is one heartwarming simple yet delicious single pot preparation which can be eaten as breakfast, lunch or even as dinner. The smooth velvety texture together with the nuttiness of broken wheat makes for a beautiful dish. It would be wrong if I leave this favorite dish of mine off the menu here.
You might be aware that there are three different sizes of broken wheat which are used in different preparations such as, the larger grains in salads, stuffing or as cereal; the medium grains in upma; while the fine sized grains in sweet preparations such as kheer.
With any such single pot cooking, the proportions required with respect to water/liquid it cooks in, has to be borne in mind. Every other aspect is simple and straightforward.
Adding broken wheat to your meal adds a whole lot of nourishment.
I served Broken Wheat Upma with green and yellow bell pepper raita.
broken wheat (daliya) – 1 & 1/2 cups
potato – 1 medium sized, chopped into small cubes (optional)*
oil – 2 tsp
mustard seeds – 1 tsp
de-husked split black gram – 1 tsp
split yellow peas – 1 tsp
asafoetida – 1/4 tsp
curry leaves – a few
green chili – 2-3
onion – 1 chopped fine (optional)*
grated fresh coconut – 3 tbsp (optional)
salt to taste
water – 3 cups
- broken wheat (daliya) - 1 & ½ cups
- potato - 1 medium sized, chopped into small cubes (optional)*
- oil - 2 tsp
- mustard seeds - 1 tsp
- de-husked split black gram - 1 tsp urad dal
- split yellow peas - 1 tsp chana dal
- asafoetida - ¼ tsp
- curry leaves - a few
- green chili - 2-3
- onion - 1 chopped fine (optional)*
- grated fresh coconut - 3 tbsp (optional)
- salt to taste
- water - 3 cups
- fresh chopped coriander - a handful for garnish.
- in a deep pan, heat the oil, splutter mustard seeds, add urad dal, chana dal, green chilies, curry leaves, stir until the dals turn golden.
- add chopped onion, stir and cook adding a pinch of salt until they soften.
- now add chopped potato, mix. add water and bring it to a boil, simmer and cook until the potatoes are nearly done.
- now add the broken wheat, salt to taste, fresh grated coconut, mix well and cook at low heat until the broken wheat becomes soft and well cooked.
- at any point if it appears to have become too dry, add small amount of additional boiling water from the kettle (not cold water) and cook until done.
- garnish with fresh chopped coriander and serve hot.
broken wheat generally needs 2 to 2½ times the amount of water to cook.
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