Feb 172014
 
Kerala Broken Wheat Upma | Cracked Wheat Upma | Gothambu Upma
2.5 2 votes

Kerala Broken Wheat Upma Recipe

Kerala Broken Wheat Upma Recipe

Kerala Broken Wheat Upma is a healthy and wholesome breakfast recipe made with cracked wheat or broken wheat. A popular breakfast recipe, cracked wheat dalia upma is both nutritious and filling. Who knew broken wheat upma could taste so good!

Kerala Broken Wheat Upma Recipe:

Broken Wheat Upma for diabetes is a quick, simple and nutritious dish.  Wheat Dalia Upma or Gothambu Upma made with cracked wheat is a healthy breakfast option and goes well with fresh curd. A real delicious and healthy way to start your day.

 Cracked Wheat Dalia Upma Recipe

Kerala Cracked Wheat Upma

If you are looking for Kerala food recipes, do try out Olan and Gothambu Ada.

Gothambu Upma Recipe details below:

Kerala Broken Wheat Upma
 
Prep time
Cook time
Total time
 
Kerala Broken Wheat Dalia Upma is a fluffy and flavourful dish and is excellent for diabetics. The fiber-rich, low-fat cracked wheat dalia upma is nutritionally rich and filling. For a delicious and wholesome hot breakfast dish, gothambu upma is the way to go!
Author:
Recipe type: Breakfast
Cuisine: Kerala
Serves: 6
Ingredients
  • Broken wheat - 2 cups
  • Water - 4 cups
  • Onion - 1 (finely chopped)
  • Greens chillies - 2-3
  • Red chillies - 1-2
  • Mustard seeds - 1 tsp
  • Ground nuts - 8-10
  • Chana dal - 1 tbsp
  • Salt to taste
  • Curry leaves - 6-8
  • Grated coconut – ½ cup
  • Refined oil - 1-2 tsp
Instructions
  1. Wash and drain the broken wheat. Add about ½ cup of water and let it soak for 30 minutes.
  2. Heat a pan and pour in the oil. Add mustard seeds and as they splutter add the groundnuts and chana dal and fry for about 2 minutes. The groundnuts and chana dal will turn brownish in colour after a while.
  3. Add the onion, slit green chillies and red chillies (broken into two halves) and sauté for about 3-4 minutes. Add salt while sautéing.
  4. Now add 4 cups of water and bring it to boil.
  5. Drain the broken wheat and add to the pan.
  6. Cook with closed lid for about 5 minutes, preferably on a medium flame.
  7. Add the grated coconut and curry leaves, stir the upma and cook until there is no water content.
  8. Don’t cook it for too long as the upma may become dry and stick to the pan.
  9. Serve Kerala style Broken Wheat Upma hot with pappadams and a hot cup of tea/coffee.
Nutrition Information
Serving size: 294g Calories: 443 Fat: 24g Carbohydrates: 48g Sugar: 3g Fiber: 6g Protein: 13g Cholesterol: 0mg

Recipe contributed by Anjali Rajan

Shil is a freelance writer, professional blogger, foodie, health advocate and travel enthusiast.

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