Wheat Rava Upma / Godhuma Rava Upma - Healthy Treat
Broken Wheat Upma, a healthy Breakfast / Dinner contains low-fat, low-calorie, high dietary fiber and rich in Iron, Protein and vitamins. I always have a tendency of adding more veggies into any dish I make and this happens in this case too...and I could never make a normal, plain upma with just onion. As much as possible, I try to inject more energy into it. Due to its health benefits, I prefer this upma than the regular sooji/rava upma. Broken wheat upma is best suited for diabetic people and people who are interested in weight loss.
Ingredients
Broken Wheat ( Dalia ) - 2 Cups
Red Onion - 1/2 Big
Carrots - 1 Medium cut into small cubes
Peas - 1 Handful
Potato - 1 Medium cut into small cubes
Beans - 10 to 12 cut into small size
Salt - To Taste
Hing/Asafoetida - 1 Dash
Mustard Seeds - 3 tsp
Urad Dal / Ulutham Paruppu / Minna Pappu - 2 tsp
Channa Dal / Kadalai Paruppu / Senaga pappu - 2 tsp
Curry Leaves - 1 Stem
Green Chillies - 3 medium
Grated Ginger - 1 tbsp or finely cut ginger - 1 tbsp
Oil - 1 tbsp
Method
- Wash and cut the vegetables as desired. Wash the dalia and drain it thoroughly and keep it ready.
- In the frying pan, add oil first. When it gets heated, add Hing, Mustard Seeds, Urad Dal, Channa Dal, green chillies, curry leaves, Ginger in order.
- Next add the red onion pieces and fry them for 2-3 minutes. Add all the other veggies into the pan and allow them to cook with the lid on for 2-3 minutes.
- Add the broken wheat / dalia now into the pan and mix them well.
- Fry all the contents in the pan for another 2-3 minutes.
- Add required amount of salt and 4 cups of water into the pan and cover it with the lid.
- Let them cook on a low flame till the upma gets cooked completely.
- When its done, serve this with a spicy chutney.
Tips/Variations
- If you don't like a pasty upma, try to add only 2 cups of water for 1 cup of Broken Wheat ( thicker variety ). Some varieties may need only 1.5 cups of water for a cup of Dalia. Check your variety and add water accordingly.
- Instead of peas, you can add groundnuts / peanuts in the upma. I love to have some crunchy groundnuts in the middle..
