welcome to tarla dalal's kitchen i
nutritionist muruga today will prepare
healthy indian breakfast
called broken wheat upma
we usually make upma using rava or rice
vermicelli but let's make it healthy by
using broken wheat green peas and
carrots
for this we need broken wheat chopped
carrots green peas chopped onions
mustard seeds finely chopped green
chilies grated ginger oil salt and
coriander for garnish
before we start making our recipe take
1/2 cup of broken wheat and parboil them
in enough water for 3 to 4 minutes then
drain all the water and here your broken
wheat is ready let's start the recipe
first heat the oil add the mustard seed
now we'll add green chillies store them
for few seconds onions grated ginger
now we will add green pea now will add
carrot and saute for 1 to 2 minutes
carrots and green peas give crunch to
this achma along as giving fiber and
vitamin A will add broken meat our main
ingredient and salt
mix well now we'll add water
and just mix well you know broken beat a
considerably one of the excellent source
of fiber it is very important to include
some of the major nutrients in your
breakfast like fiber because they give
you a feeling of fullness and you don't
feel hungry until your next meal this
perfect recipe even people suffering
from diabetes and high cholesterol and
pressure cook for two visits
pow-pow must have cooked let's check yes
it's ready
let's lightly mix it and now we'll so
breakfast is one of the important meal
of a day so don't skip your breakfast
every day and try this recipe and now
we'll garnish with little coriander and
here your healthy breakfast recipe is
ready so hot if you enjoy our recipes
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Broken Wheat Upma, fibre-rich broken wheat variation of the traditional semolina upma. (English Video) Recipe link : http://www.tarladalal.com/Broken-Wheat-Upma-%28-Healthy-Breakfast-Recipe%29-4650r Subscribe : http://goo.gl/omhUio Tarla Dalal App: http://www.tarladalal.com/free-recipe-app.aspx Facebook: http://www.facebook.com/pages/TarlaDalal/207464147348 YouTube Channel: http://www.youtube.com/user/TarlaDalalsKitchen/featured Pinterest: http://www.pinterest.com/tarladalal/ Google Plus: https://plus.google.com/107883620848727803776 Twitter: https://twitter.com/Tarla_Dalal Tarla Dalal Blogspot: http://tarladalal.blogspot.in/ Broken Wheat Upma Fibre-rich broken wheat variation of the traditional semolina upma. The carrots and green peas add the necessary crunch along with the wealth of vitamin a. Preparation Time: 10 minutes Cooking Time: 17 minutes Makes 4 servings Ingredients 1/2 cup broken wheat (dalia) 2 tsp oil 1/4 tsp mustard seeds ( rai / sarson) 2 tsp finely chopped green chillies 1/2 cup chopped onions 1/2 tsp grated ginger (adrak) 1/4 cup green peas 1/4 cup chopped carrots salt to taste For The Garnish 2 tbsp finely chopped coriander (dhania) Method 1. Clean and wash the broken wheat thoroughly. Par- boil the broken wheat in 2 cups of hot water for 3 to 4 minutes. Drain and keep aside. 2. Heat the oil in a pressure cooker, and add the mustard seeds. 3. When the seeds crackle, add the green chillies and sauté on a medium flame for a few seconds. 4. Add the onions and ginger, mix well and sauté on a medium flame for 1 to 2 minutes. 5. Add the green peas and carrots, mix well and sauté on a medium flame for 1 to 2 minutes. 6. Add the broken wheat, salt and 1¼ cups of water, mix well and pressure cook for 2 whistles. 7. Allow the steam to escape before opening the lid. 8. Serve immediately garnished with coriander.