Cracked Wheat Upma

Upma is considered as one of the easiest and quickest dishes to make. It is a very common breakfast item in many Indian households. The recipe here is my little variation from the usual Rava/semolina upma. I used cracked wheat/godumai rava which is a healthy replacement for rava. It is packed with fiber and all the essential nutrients of any wholegrain. This is a meal by itself , a easy fix for either lunch or dinner. I hope you enjoy this healthy recipe.

Ingredients Needed :

Cracked Wheat – 1 cup

Mixed Vegetables ( Carrot,Peas,Potato,Beans, Green pepper/Capsicum) – ½  cup chopped

Onion – 1 chopped

Green chillies – 2 nos chopped

Ginger – ½ teaspoon finely chopped

Curry leaves – 5-6 nos

Mustard Seeds- 1 Teaspoon

Cumin seeds/Jeera – 1 teaspoon

Urad dal / Black gram dal – 1 teaspoon

Turmeric Powder – ½ teaspoon

Cooking oil – 1-2 teaspoon

Salt as needed

Lemon slices, Coriander leaves/Cilantro  to garnish

Preparation:

• Heat oil in kadai/ deep pan and add the mustard seeds , jeera , and urad dal in the oil.
• When the mustard seeds start to splutter add green chillies , onion, curry leaves. Fry for few minutes.
• Add the chopped vegetables and salt. Fry them for 2-3 minutes.
• Now add 2 cups of water in the pan. When the water starts to boil add the cracked wheat and salt as you need and mix thoroughly.
• Cover and keep the pan in medium heat for 3-4 min.
• Remove the lid and mix the upma. Check if is cooked. If need sprinkle some water and cook for few more minutes.
• Add cilantro to garnish. Lemon juice may be added. Its completely optional.
• Serve as it is . Any pickle in the side will be a good accompaniment . Sprinkle sugar on top , a good idea for the kids to eat.

Broccoli – 2 cups of cut florets

Onion -  1 medium size chopped

Cumin seeds ( jeera)- 1 teaspoon

Turmeric powder – 1 teaspoon

Cooking Oil – 1 Teaspoon

Black pepper powder – According to taste

Salt – According to taste

Preparation:

• 1. Wash the broccoli florets and keep it aside.
• 2. Heat a sauté pan (or any pan) and pour oil into it. Once the oil is heated through add the cumin seeds.
• 3. When the seeds sizzle and just start to splutter add the onions. Add just a pinch of salt to the onions so that they cook fast.
• 4. Add the broccoli florets to the fried onions. Add salt according to taste and sauté them for few minutes.
• 5. Finally add the black pepper powder as per taste.

Simple and healthy broccoli stir fry is ready. Serve with Rice, Roti or eat just as it is. It is a mild dish not very spicy and will be a good hit with kids too.

Note: Do not overcook the broccoli. When Broccoli’s color changes to bright green sauté, for few min just till they soften. Overcooking takes away the nutrients.

Some of the health benefits of Broccoli.

• Broccoli’s noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber.
• Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers.
• Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber.
• The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies.
• The potassium in broccoli aids those battling high blood pressure, while a large amount of calcium helps combat osteoporosis.

The list above is just a short one. The health benefits of Broccoli is endless. It is a  must need in every body’s diet. Overall Broccoli is wholesome vegetable.

Enjoy its health benefits and its taste.
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