Cracked Wheat is known as “gothumai rava” or “samba ravai” in Tamil and “dalia” in Hindi. It is an excellent source of fiber and is also low in fat. Preparing upma with dalia/samba gothumai rava is a great way to include it in our diet. It is not only healthy but also makes a filling breakfast. I have added lot of vegetables to make it more nutritious and delicious. It is much healthier than rava upma. Today we will learn how to make samba gothumai rava vegetable upma following this easy recipe with step wise pictures.
Cracked Wheat Upma-Samba Godhumai Rava Upma
Prep Time : 15 mins
Cook Time : 15 mins
Serves: 1
Recipe Category: Breakfast-Healthy-Diabetic Recipes
Recipe Cuisine: Indian
Author:Padhu Sankar
Ingredients needed Cracked wheat – 1/2 cup
Onion – 1
Green chilli -1
Ginger – 1 inch piece finely chopped
Mixed vegetables – 1 cup (mix of carrot, french beans, capsicum)
Fresh Peas – handful (optional)
For the seasoning
Oil – 1 1/2 tbsp
Mustard seeds – 1 tsp
Urad dal – 1/2 tsp
Red chilli – 1
Hing/asafoedita – a pinch
Curry leaves – a sprig
For Garnishing
Coriander leaves – 2 tbsp finely chopped
Preparation
Chop all the vegetables finely. Cook peas separately (if using) with a little salt until soft. Keep it aside.
Dry roast cracked wheat (samba gothumai ravai) on medium heat stirring continuously until it is hot to touch. Do not brown the cracked wheat. Keep it aside.
Method
Heat oil in a pan, add mustard seeds, when it splutters, add urad dal, red chilli, hing and curry leaves.
When urad dal turns golden brown, add finely chopped green chillies, ginger and onion.
Saute until onions turn transparent. Then add all the vegetables and saute for 2-3 minutes on low heat.
Then add 2 tbsp of water and cook covered.
Once the water evaporates, add 1 cup + another 2 tbsp of water (for the vegetables) and needed salt. Taste the water to check for salt. The water should be slightly salty, once we add the dalia, it will be perfect.
When water starts boiling, reduce the heat to low, add cracked wheat with one hand and stir with your other hand.
Mix well and cook covered on low heat.
Stir in between for even cooking. Once all the water has evaporated, cook covered for another 2 minutes.
Garnish with finely chopped coriander leaves.
Note – The water measurement for cracked wheat upma is 1:2 – For 1/2 cup cracked wheat, we add 1 cup of water but as we have added lot of vegetables, I have added 1/4 cup (2 tbsp + 2 tbsp) more water.
To make it clear – For 1 cup cracked wheat – 2 cups water + 1/2 cup more water for vegetables.
You may add vegetable like cauliflower, broccoli, peas, sweet corn etc.
Suppose, if the cracked wheat does not get cooked with the above water measurement, you may sprinkle more water and cook until the cracked wheat becomes soft.
I am sure you will love these simple upma recipes and broken wheat recipes given below for your breakfast
Vegetable Rava Upma
Semiya upma
Cracked wheat khichdi (Very comforting)
Aloo poha
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View Comments (34)
very lovely n healthy upma
good one :)
good and healthy upma.
Such a healthy one!! Just love it. :)
hey this is easy!!!
will try it and will let you know how mine turns out!!
http://sushmita-smile.blogspot.in/
healthy...
picturebite.com
My favorite upma !! Looks so homey !!
Looks tasty and delicious.
Healthy recipe
very healthy... yummy too...