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!
Health Benefits of Broken Wheat:
Broken wheat is loaded with a plethora of health benefits. Eating a bowl of broken wheat upma helps in losing weight. Broken wheat is loaded with fibre, which helps keep you satiated for long time and thus helps in weight loss. It’s low on calories. and being a fibre-rich food, it helps relieve constipation. Broken wheat or cracked wheat is good for diabetics because of its low glycemic index.
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.
How to make Cracked Wheat Upma:
- To make cracked wheat upma, wash broken wheat well and leave it soaked in half a cup of water for about half an hour.
- Heat oil in a pan and temper with mustard seeds, chana dal and peanuts. Fry for 1-2 minutes and then add chopped onions, red and green chillies. Add required salt and saute for 3-4 minutes till the onions turn translucent.
- Fill the cooking pan with four cups of water and bring it to a boil.
- Drain the cracked wheat and add it to the pan.
- Mix well, close the lid and cook on medium flame for five minutes.
- Mix in the curry leaves and grated coconut. Stir the gothambu upma and cook till all the water has almost evaporated.
- Remove and serve piping hot Kerala Broken Wheat Upma with coconut chutney and sambhar.
If you are looking for Kerala food recipes, do try out Olan and Gothambu Ada.
Gothambu Upma Recipe details below:
Gothambu Upma
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
- Wash and drain the broken wheat. Add about ½ cup of water and let it soak for 30 minutes.
- 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.
- Add the onion, slit green chillies and red chillies (broken into two halves) and sauté for about 3-4 minutes. Add salt while sautéing.
- Now add 4 cups of water and bring it to boil.
- Drain the broken wheat and add to the pan.
- Cook with closed lid for about 5 minutes, preferably on a medium flame.
- Add the grated coconut and curry leaves, stir the upma and cook until there is no water content.
- Don’t cook it for too long as the upma may become dry and stick to the pan.
- Serve Broken Wheat Upma hot with pappadams and a hot cup of tea/coffee.
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