Tuesday, June 25, 2013

Cracked Wheat Upma / Cracked Wheat Recipes

Today's recipe is a nutritional n diabetic friendly recipe, Upma using cracked wheat/Dalia/Fada. Upma are quick, simple & a saver recipe on pretty busy days. I reduced using white rava except for Rava dosa rarely and completely use this cracked wheat for upma. As this Cracked Wheat are not processed one its so healthy n rich in fiber too. This is one perfect n healthy recipe for Diabetic people. This cracked wheat surely controls/lower the sugar level, i myself experienced this during my gestational diabetes. This cracked wheat upma & cracked wheat pongal are my constant breakfast recipes on those time. Not only for diabetic people generally its good to include cracked wheat in our diet and its a great breakfast recipe choice for diet, calorie n health conscious people. Now off to the recipe...

  1. Cracked Wheat / Wheat Rava 1 cup
  2. Water     3 cups
  3. Onion 1 medium(sliced)
  4. Green chillies 3 or 4 no.(slit open)
  5. Ginger 1/2 tsp (finely chopped)
  6. Carrot 2 tbsp (finely chopped - optional)
  7. Curry leaves 1 sprig
  8. Coriander leaves/Cilantro few (finely chopped)
  9. Salt     to taste
To Temper
  1. Oil      1 tbsp or less
  2. Mustard seeds     1/4 tsp
  3. Urad dal / white lentils     1/2 tbsp
  4. Chana dal/ Bengal gram dal   1/2 tbsp

  • Heat oil in a kadai/sauce pan, when its heated add mustard seeds allow to splutter then add chana dal and urad dal and fry till golden brown.
  • After that add onions, curry leaves, green chilli, carrot & ginger and saute for 1-2 minutes.
  • Then add water and enough salt, stir well and bring it to boil.
  • Once it starts boiling add cracked wheat, combine well and close it with a lid. It takes about 8-10 minutes to cook.
  • At the end of 10 minutes, open the lid add cilantro and mix well.
  • That's it...healthy & tasty cracked wheat upma ready.

This is little bigger than godhumai rava, so it takes little more time to cook and also need 3 cups water, if using pressure cooker use less than 3 cups of water.
Cup measurement  -  u can use any cup, tumbler, bowl..only thing use the same cup to measure ur cracked wheat n water.
To make this upma even more healthy n tasty u can add 1/2 cup of mixed vegetables n cook.
If u want u can roast cracked wheat in 1/2 tsp oil.
To make it easier u can cook this upma in pressure cooker also.

Sending this recipe to Priya's Healthy Diet ~ Diabetic Friendly Recipes Event.


  1. delicious and very healthy upma :) am sure kids will love it :)

  2. i was always apprehensive about having this but its quite tasty actually :).. looks soo good sangee.. wish i could ome home right away fro breakfast!

  3. well made,i too made it and yet have to post.

  4. super healthy upma sangee.. like ur shots with black Bg :)

  5. Healthy dish..love the texture, looks perfect

  6. i always buy a finer version.. this one looks jus like rice grains n nice prep..

  7. Omg, my favourite upma,Sangee wat a health and apt dish for diabetic peoples na, thanks for sending to HD..

  8. I often prepare broken wheat khicdi but never tried this one.

  9. Very perfectly done, I like this better than the one done with the regular sooji..

  10. Simply stunning and inviting.

  11. loved your clicks and clear explanation..

  12. Wow sangeetha nice and comforting breakfast and dinner too.

  13. lovely clicks and healthy version super akka

  14. One healthy upma, oru upma kuda nalla capture panna ungalatha mudiyum :)

  15. Healthy upma and all time fav one

  16. Awesome step wise pics :) A healthy & filling upma !!

  17. Today my friend got me a packet of small lapsi from Mumbai, I made this receipe today, tasty and healthy, filling food. Thank you for all your lovely diabetic receipe.


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