Samba Broken Wheat Upma

This had been a regular dish in our home during my school days as my grand-dad had diabetes and heart complaints. Though it was felt as a boring dish back then, now knowing the benefits of samba wheat makes it highly relish-able. This is quite filling as it is high in fiber but low in calories and helps reduce cholesterol and usually counted on for weight-loss. Cook it with vegetables; there you go with a pretty comprehensive yet light dinner.

Serves: 2

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Ingredients:

1.      Samba broken wheat – 2 cups

2.    Water – 4 cups

3.    Salt as per taste

4.    Oil – 1  tbsp

5.     Mustard seeds – ½ tsp

6.    Bengal gram – 1 tbsp

7.     Urad dal – 1 tbsp

8.    Asafoetida – 1 pinch

9.    Curry leaves – 1 sprig

10.            Green chilies – 2

11.   Onion – 1

12. Carrot – 1

13. Bush beans – 8

14. Green peas shelled– ½ cup

15.  Coriander chopped – 2 tbsp 

Method:

Step 1: Clean and chop the vegetables.

Step 2: Heat oil in a kadai, splutter mustard seeds, roast Bengal gram & urad dal, sprinkle asafoetida, throw in curry leaves & green chilies, sauté onion in it until translucent and add other vegetables one by one sauté them for 2 minutes.

Step 3: Add the samba wheat to the vegetables and roast it while you heat the measured water in parallel.

Step 4: Add enough salt to the kadai and pour in the hot water carefully. Mix and let it cook covered in simmered stove for 10 minutes.

Step 5: Open the lid, stir, adjust salt and ensure if it is cooked well.

Step 6: Garnish with chopped coriander and serve hot as is or with curds.