Broken Wheat Upma ( Healthy Breakfast Recipe)

Ingredients




1/2 cup broken wheat (dalia)
1/2 cup chopped onions
1 slit green chilli , chopped
1/2 tsp grated ginger (adrak)
1/4 cup green peas
1/4 cup carrot cubes
1/4 tsp mustard seeds ( rai / sarson)
2 tsp oil
salt to taste

For The Garnish
2 tbsp chopped coriander (dhania)



Method


1.Clean and wash the broken wheat thoroughly. Drain and keep aside.
2.Heat the oil in a pressure cooker. Add the mustard seeds.
3.When they cackle, add the onions, green chilli and ginger and sauté till the onions turn translucent.
4.Add the green peas, carrots, broken wheat and salt and sauté for 3 to 4 minutes.
5.Add 1½ cups of water and pressure cook for 1 whistle.
6.Garnish with the coriander and serve hot.



Nutrient values per serving



Carbohydrate 18.0 gm


Energy 107 cal.

Fat 2.8 gm.

Protein 2.4 gm

Vitamin A 199.7 mcg