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.