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Jun 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...

Ingredients
  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

Method
  • 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.

Notes:
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.

25 comments:

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

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  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!

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

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

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

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

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

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

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

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  10. Simply stunning and inviting.

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  11. loved your clicks and clear explanation..

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

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  13. lovely clicks and healthy version super akka

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

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  15. Healthy upma and all time fav one

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

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  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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