Thursday, February 14

Samba Broken Wheat Upma



This had been a regular dish in our home during my school days as my grand-dad had diabetes and heart complaints. Though it was felt as a boring dish back then, now knowing the benefits of samba wheat makes it highly relish-able. This is quite filling as it is high in fiber but low in calories and helps reduce cholesterol and usually counted on for weight-loss. Cook it with vegetables; there you go with a pretty comprehensive yet light dinner.


Serves: 2
Preparation Time: 10 minutes
Cooking Time: 15 minutes

Ingredients:
1.      Samba broken wheat – 2 cups
2.    Water – 4 cups
3.    Salt as per taste
4.    Oil – 1  tbsp
5.     Mustard seeds – ½ tsp
6.    Bengal gram – 1 tbsp
7.     Urad dal – 1 tbsp
8.    Asafoetida – 1 pinch
9.    Curry leaves – 1 sprig
10.            Green chilies – 2
11.   Onion – 1
12. Carrot – 1
13. Bush beans – 8
14. Green peas shelled– ½ cup
15.  Coriander chopped – 2 tbsp 

Method:
Step 1: Clean and chop the vegetables.


Step 2: Heat oil in a kadai, splutter mustard seeds, roast Bengal gram & urad dal, sprinkle asafoetida, throw in curry leaves & green chilies, sauté onion in it until translucent and add other vegetables one by one sauté them for 2 minutes.


Step 3: Add the samba wheat to the vegetables and roast it while you heat the measured water in parallel.


Step 4: Add enough salt to the kadai and pour in the hot water carefully. Mix and let it cook covered in simmered stove for 10 minutes.


Step 5: Open the lid, stir, adjust salt and ensure if it is cooked well.


Step 6: Garnish with chopped coriander and serve hot as is or with curds.




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