{Recipe} Broken Wheat Upma with Vegetables

Broken wheat (dalia / lapsi) is a good alternative to rice in most forms. I eat it steamed / pressure cooked with curries and dal/ yogurt, use it in salads and also make pulav and khichdi with it. Simply put, it is a good way to cut rice from one’s diet.

I am not for fad eating, extreme diets or cutting out food groups. People who know me, will know that I love food too much to have any control over how much I eat, once I get to the food. But anyway, back to the broken wheat. Besides making it to substitute rice, I love it as upma. That much hated ubiquitous breakfast dish that most people I know do not like. The trick to making good broken wheat upma is to spice it well, have lots of vegetables and roast the rava so that it doesn’t turn to a mush during the cooking process.

I use atleast double the ratio of vegetables to rava. It accommodates any kind of vegetables you may have handy (which are usually used in pulaos). Paired with a bowl of plain yogurt and some pickle, this is a filling meal.

dalia upma
dalia upma

{Recipe} Broken Wheat Upma with Vegetables (serves 3-4)

1 cup broken wheat dalia (lapsi/ bansi rava) ~ Dry roasted till lightly golden brown

2 cups vegetables of choice (use firm vegetables such as carrot, potato, peas, beans, red/ yellow bell peppers etc)

1 medium onion, chopped

1 large tomato, chopped

2 green chillies, slit

1 teaspoon ginger garlic paste

1/4 teaspoon turmeric

1/2 teaspoon red chilli powder (optional, adjust according to heat quotient)

a sprig of curry leaves

a small bunch of fresh coriander leaves

Salt to taste

2 teaspoons vegetable oil

1 teaspoon whole cumin

In a heavy bottomed pan, heat the oil and splutter the cumin. Add the green chillies and curry leaves and saute for a couple of seconds. Add the onions and saute for a minute till translucent. Add the ginger garlic paste and fry it for a minute, till the raw smell disappears. Add the turmeric and red chilli powder and saute.

Next add the tomato and the assorted vegetables and half the salt. Saute for a couple of minutes, then cover and cook on low heat for about 4-5 minutes or till the vegetables are cooked 50% .

Add two cups of hot water to the vegetables. Pour in the rava from a cup into the hot water in a steady flow, stirring the mixture with the other hand to mix it well. There should be about 1/2 inch water above the rava and vegetable mixture and check for salt. Add more salt if needed. Cover and cook on low heat for 5-7 minutes or till the water has evaporated and the rava is cooked.

Fluff with a fork and sprinkle with fresh coriander leaves. Serve hot with plain yogurt, coconut chutney or mango pickle.

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