“In today’s fast-paced world, having a nutritious and fulfilling breakfast has become more crucial than ever before. Broken Wheat Upma, a classic Indian dish, provides an ideal combination of health benefits and delightful flavors. Loaded with essential fiber, vitamins, and minerals, it stands as an excellent choice to energize your day.

Since my childhood, Broken Wheat Upma, also known as Dalia or Nurukku Gothambu Uppumavu, has been one of my all-time favorites. My mother used to prepare it simply by tempering with onions and mustard seeds, then she would cook it with broken wheat. Just before serving, she would add freshly grated coconut, resulting in a delicious treat. Today, I’m excited to introduce a new variation by incorporating vegetables. This recipe not only promises deliciousness but also offers a nutritious boost to your day.”

TABLE OF CONTENTS

1. Broken Wheat
2. Ingredients for upma
3. Method of preparation with pictures
4. Watch recipe video
5. Health benefits of Broken wheat
6. Storage and reheating
7. Addition and substitution
8. Nutritional value
9. Frequently asked questions

Broken Wheat

Broken wheat, also known as cracked wheat or dalia, is a whole grain that is made by milling whole wheat grains coarsely. Unlike refined wheat flour, which undergoes extensive processing, broken wheat retains more of the nutrients and fiber found in the whole wheat kernel. It is a versatile ingredient used in various culinary preparations, particularly in Indian cuisine. Due to its high fiber content, broken wheat is known to promote digestion and provide a steady release of energy. It’s a wholesome and nutritious choice for those looking to incorporate whole grains into their diet.

Ingredients for upma

1.Broken wheat-1cup.

2.Water-3 cups.

3.Salt-1 1/2teaspoon

4.Oil-2 tablespoon+1teaspoon

5.Mustard seeds-1teaspoon

6.Finely chopped ginger-1tablespoon

7.1 medium onion-finely chopped

8.1 medium carrot-finely chopped

9.1/2 cup finely chopped beans

10.1/2 teaspoon finely chopped green chilly(can add according to taste)

11.1 tablespoon peanuts(optional)

12.Curry leaves-few

13.Freshly grated coconut-2 tablespoon(optional)

Preparation time:10minutes Cooking time:30minutes Total:30-45 minutes

Method of preparation with pictures

1.Preparing the broken wheat

• Begin by taking 1 cup of washed and drained broken wheat.

• Add 3 cups of water, along with 1 teaspoon of salt and 1 teaspoon of oil. Allow it to cook for approximately 15-20 minutes or until it becomes soft and tender.

• Once it’s cooked, drain the broken wheat and set it aside.

2.Tempering and sautéing

• Heat oil in a pan and add mustard seeds, allowing them to splutter.

• Next, add 1 tablespoon of chopped ginger and sauté it well.

• Add the onion and sauté until it turns soft.

• Add carrots, beans, peanuts and sauté for 10-15minutes.

• Incorporate 1/2 teaspoon of salt, along with curry leaves.

3.Final Steps

• Add the cooked broken wheat and freshly grated coconut, mixing everything until well combined.

• Serve it warm and enjoy…

Watch recipe video

Health Benefits of broken wheat

1.Rich source of fibre

Broken wheat, also known as dalia, is a fiber powerhouse. A single serving of Broken Wheat Upma provides a significant portion of your daily fiber needs. This aids in digestion, promotes a healthy gut, and helps maintain a feeling of fullness throughout the morning.

2.Low Glycemic Index

For those mindful of their blood sugar levels, Broken Wheat Upma is a wise choice. With a low glycemic index, it ensures a gradual release of sugar into the bloodstream, providing sustained energy levels and preventing abrupt spikes.

3.Packed with essential nutrients

Broken Wheat Upma is a treasure trove of essential nutrients like iron, magnesium, and B-vitamins. These nutrients play a crucial role in maintaining optimal bodily functions, from energy metabolism to cognitive health.

Addition and substitution

Additions:

1. Vegetables: Enhance the upma’s nutrition and flavor by adding various vegetables like peas, bell peppers, spinach, tomatoes, or your favorite seasonal veggies, which also bring in vitamins and minerals along with a pop of color.
2. Protein: To increase protein, add chickpeas, lentils, or tofu. If you like eggs, scramble one in. Great for vegetarians and vegans.
3. Nuts and Seeds: Add some roasted nuts like almonds, cashews, or seeds like sunflower or pumpkin for extra crunch and nutrition.
4. Herbs and Spices: Add chopped cilantro, mint, or basil for a burst of freshness. Experiment with cumin, coriander, or garam masala for extra flavor
5. Paneer or Tofu: For a protein-rich option, consider adding cubed paneer (Indian cottage cheese) or tofu. They absorb flavors well and provide a creamy texture.

Substitutions:

1. Grains: If broken wheat is not available, you can substitute it with other grains like quinoa, couscous, or bulgur for a different texture and taste.
2. Oil: You have the choice to introduce ghee (clarified butter) or coconut oil for a distinctive flavor profile. Another healthy alternative is olive oil, which can be used as a substitute. In my recipe, I opted for olive oil

Nutritional Value

The recipe yields approximately 4 servings. Below is the estimated calorie information per serving

Broken wheat 1cup	~205 calories
Total fat	~9.5grams
Cholesterol	0milligrams
Sodium	~750milligram
Total Carbohydrate	~28gram
Dietary Fiber	~6gram
Sugars	~4gram
Protein	~5gram
Vitamin D	0microgram
Calcium	~42milligrams
Iron	~1.8milligram
Potassium	~228milligram

Please note that these values are estimates and can vary based on the specific brands and quantities of ingredients used. For precise nutritional information, I recommend using a nutrition calculator or consulting with a registered dietitian. They can provide accurate values based on the exact ingredients and measurements you use in your recipe.

Frequently asked questions

1. What is broken wheat, and how is it different from regular wheat?
   • Broken wheat, also known as cracked wheat, is made by milling whole wheat grains coarsely. It differs from regular wheat flour, which is finely ground. Broken wheat retains more nutrients and fiber compared to refined wheat flour.
2. Is broken wheat upma a healthy breakfast option?
   • Yes, broken wheat upma is a nutritious choice for breakfast. It is rich in fiber, vitamins, and minerals, making it beneficial for digestion and providing sustained energy throughout the day.
3. Is broken wheat upma suitable for vegetarians and vegans?
   • Yes, broken wheat upma can be easily adapted for both vegetarians and vegans. You can omit any animal-derived ingredients and focus on plant-based options.
4. Can I make sweet variations of broken wheat upma?
   • Absolutely! You can add sweeteners like honey, maple syrup, or brown sugar, along with your favorite fruits and nuts, to create a sweet version of the dish.

Embrace a Healthier Lifestyle Today

In conclusion, Broken Wheat Upma stands as a testament to the perfect marriage of health and taste. This wholesome dish, packed with fiber, vitamins, and minerals, offers a nutritious kickstart to your day. Its versatility allows for customization with an array of vegetables, making it a delightful choice for breakfast. Whether you’re seeking a hearty and satisfying meal or a nutritious option to fuel your day, Broken Wheat Upma is a delicious solution that never disappoints. Embrace this traditional Indian favorite and experience the benefits it brings to your overall well-being. Elevate your breakfast routine with the goodness of Broken Wheat Upma, and relish every nourishing bite.

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