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.

 

 

Ingredients:

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)

 

Method:

  1. 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.
  2. Chop the onions and carrots finely and reserve them separately.
  3. Heat two teaspoons of oil in a heavy-bottomed frying pan. Add the mustard seeds and fry till they pop.
  4. Reduce the heat to low. Then, add the curry leaves and green chillies; sauté for a few seconds.
  5. Sprinkle the asafoetida powder.
  6. Add the cracked wheat and roast for 3-4 minutes or till it is fragrant and starts turning slightly brown.
  7. Now, add the chopped onions and sauté till the onions are translucent.
  8. Add the chopped veggies and mix around to distribute the ingredients and oil evenly.
  9. Turn off the heat.
  10. 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.
  11. Place in the pressure cooker and cook for 3-4 whistles (or till the amount of time taken for rice to cook well)
  12. Wait for the steam to be released from the cooker.
  13. Transfer the content to the pan and mix well. Add the remaining teaspoon of oil or ghee (flavor of ghee is better).
  14. The upma is ready. You may even squeeze some lemon/lime juice for added taste.
  15. I served it hot with chilled veg raita. You can also garnish it with some sev.
  16. 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.
  17. The combi of piping hot upma with chilled raita is delish ….
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8 Responses to “Nutritious Cracked Wheat Upma with Raita”

  1. Well for a healthy dish this upma looks DELICIOUS.
    I would love to have them

    From skribles: Thanks Happy Cook

  2. What a healthy Upma Skribles..thanks for sharing this recipe. Check My blog there is surprise for you.

    From skribles: Thanks Trupti for the nice words and the award … However, cud u enable non-gmail/blogger users to post comments as I am not able to post comments otherwise 😦

  3. I too prepare it similarly. Sometimes I also prepare it like the arisi upma, instead of arisi kurunai, I used the cracked wheat. That tastes good too. D

    From skribles: Thats a nice idea Madhuram … will try out with ur variation the next time 🙂

  4. great entry skribles!!! it looks delicious, and the picture of the raita is making me drool!!!! 🙂

    From skribles: Thanks JZ 🙂

  5. Hi Skribles, looks very healthy:)
    Just wanted to let you know that I have added you to my blogroll.
    Also, I’d like to refer you to this fantastic publisher program I have just joined with Foodbuzz! I think your blog would be a great fit. The program is designed to promote and drive traffic to your blog, foster a food blog community and provide a way to monetize your site should you choose to. It’s awesome.

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    Dont forget to refer my name as ‘Vanisri Narayana (http://illatharasi.blogspot.com/)’

    From skribles: Thanks Vani 🙂 … And its really nice of u to mention about Foodbuzz. I had already started off the process to enroll for it. Thanks dear.

  6. very healthy and a diff recipe….lovely pics too..thanks for sending it to eathealthy

    From skribles: Thanks Sangeeth for the nice words and for hosting the event

  7. I don’t think I’ve tried cracked wheat before. Sounds like a nutritious alternative to rice & sooji. Upma looks delicious, Skribles!

    From skribles: Thanks Vani. Do try it out. It has more nutrition and fiber than sooji.

  8. That is so healthy and looks really good too… And the raita sounds so perfect, has everything I like 🙂

    From skribles: Thanks Meeso 🙂 … Hope you try it out and like it too …

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