Nutri-Cracked Wheat Upma
Not only is this variation of the traditional upma rich in protein and fibre, it is also very tasty. Try it for breakfast or as an any-time snack!
Ingredients:
- 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
Highlights
- Source of Fiber
- Source of Protein
- Portions – 8
- Serving Size – 1/2C
Nutrients
- Calories: 145 Kcal
- Protein: 4. 5 g
- Carbohydrates: 22 g
- Fat: 4.5 g
- Sodium: 120 mg
- Phosphorus: 72 mg
- Calcium: 40 mg
- Potassium: 108 mg
- Dietary Fiber: 4 g
Procedure:
- Boil 1 liter of water on one of the stove.
- 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.
- Once cracked wheat fries, add sour curds to the mixture and stir again for 3 minutes.
- Add boiling water to the sautéed above mixture.
- Cook it for 10minutes or till water evaporates.
- Crumble fresh home- made paneer and add to the cooked upma to make it more nutritious.
- Nutri-cracked wheat upma is ready to be served.