Nutritious Cracked Wheat Upma with Raita
Cracked wheat (mota dalia/godhambu arisi) is a nice alternative for rice, especially if for diabetics and those who want to lose weight.
We like to have this cracked wheat upma or pulav with some raita for a healthful and easy meal. The cracked wheat I use is the coarse one, so it does not cook well completely when using a pan. So, we prefer cooking the coarse cracked wheat in the cooker. This has more fiber than the fine cracked wheat, so we prefer the coarse one.
Coarse cracked wheat with lots of veggies – and coupling it with a veg raita : this makes it a healthy, high-fiber meal … Goes off to the to the Eat Healthy Fiber Rich event.
Coarse cracked wheat (mota dalia/godhambu arisi): 1 cup
Onion: 1 large
Green chillies: 4
Curry leaves: 4-5
Ginger: ½ inch piece
Mixed Veggies: 1 cup (I used a combi of peas, carrots, corn kernels)
Mustard seeds: 1 teaspoon
Oil: 1 tablespoon (or 2 teaspoons oil and 1 teaspoon of ghee)
Asafoetida (hing) powder: a pinch
Salt to taste
Sev to garnish (optional)
- Chop the green chillies and curry leaves to small pieces. I like to chop the curry leaves so that they can be eaten rather than just discarding them.
- Chop the onions and carrots finely and reserve them separately.
- Heat two teaspoons of oil in a heavy-bottomed frying pan. Add the mustard seeds and fry till they pop.
- Reduce the heat to low. Then, add the curry leaves and green chillies; sauté for a few seconds.
- Sprinkle the asafoetida powder.
- Add the cracked wheat and roast for 3-4 minutes or till it is fragrant and starts turning slightly brown.
- Now, add the chopped onions and sauté till the onions are translucent.
- Add the chopped veggies and mix around to distribute the ingredients and oil evenly.
- Turn off the heat.
- Transfer to a vessel that fits in the pressure cooker and add about 2½ cups of water. Add salt to taste. Mix well with the ladle so that lumps don’t form.
- Place in the pressure cooker and cook for 3-4 whistles (or till the amount of time taken for rice to cook well)
- Wait for the steam to be released from the cooker.
- Transfer the content to the pan and mix well. Add the remaining teaspoon of oil or ghee (flavor of ghee is better).
- The upma is ready. You may even squeeze some lemon/lime juice for added taste.
- I served it hot with chilled veg raita. You can also garnish it with some sev.
- The raita is a simple one with finely chopped tomatoes, cucumber, and green chillies. Beat a cup of curd/yoghurt till smooth. Add salt to taste and mix in the veggies. Refrigerate for about an hour or till you want to enjoy it.
- The combi of piping hot upma with chilled raita is delish ….