Portions: 8

Serving size: 1/2C


1. Source of Fiber

2. Source of Protein


1 C Cracked Wheat

1/2C Peas, Fresh

1 tsp Rai, (mustard seeds)

1/2tsp Jeera (cumin seeds)

1/4tsp Salt

1 tsp green chilies

1tsp grated ginger

1Tbsp coriander leaves

1/4C Curd, -Sour

1/2C Home-made Paneer, toned milk

1Tbsp Vegetable Oil


  1. Boil 1 liter of water on one of the stove.
  2. On another stove, heat oil in a non-stick pan. Once oil is hot, add mustard seeds and then cumin seeds. When mustard seeds make a crackling sound, add ginger, green chilies, peas, and 1 cup of cracked wheat and fry it for 7-10 minutes on medium to high flame stirring continuously.
  3. Once cracked wheat fries, add sour curds to the mixture and stir again for 3 minutes.
  4. Add boiling water to the sautéed above mixture.
  5. Cook it for 10minutes or till water evaporates.
  6. Crumble fresh home- made paneer and add to the cooked upma to make it more nutritious.
  7. Nutri-cracked wheat upma is ready to be served.

Nutrients per serving:

Calories: 145 Kcal
Protein: 4. 5g
Carbohydrates: 22 g
Fat: 4.5 g
Sodium: 120 mg
Phosphorus: 72 mg
Calcium: 40 mg
Potassium: 108 mg
Dietary Fiber: 4 g

Disclaimer: Including this recipe without consulting your dietitian may cause disturbances in your laboratory results. Creating variety in your eating pattern is one way to improve your quality of life.