Broken Wheat Upma

Broken wheat is also known by bulgar wheat or Daliya. It is commonly used in Indian kitchen. After cleaning and husking the wheat is milled coarsely to make broken wheat. Then it is processed to the size that is required. This is a nutritious form of eating wheat as it is not refined and does not loose out on any of the nutrients that are present in whole wheat. It is a good source of the daily requirement of fiber and manganese in your food. 

 Advantages of cooked broken wheat:

1. Reduces constipation and gas trouble.
2. Reduces cholesterol.
3. Good for diabetes and heart patients too
3. Well suited for all ages
4. The moisture and fiber lock in the wheat granules gives strength and good health
5. Helps a lot for reducing obesity.

6. prevent breast cancer

Broken wheat upma is very easy to prepare and doest take lots of time. Here is the method I use to make daliya upma.

Ingredients
Broken wheat – 1 cup
Water – 2 cups
Carrot chopped  – 2 table spoon
Green peas – 2 table spoon
Onion chopped – 1
Green chilli chopped – 2
Ginger paste – ½ tea spoon
Salt – as per taste
Mustard – ½ tea spoon
Hing - a pinch
Oil – 1 table spoon
Curry leaves – few
Lemon juice - teaspoon
Coriander leaves for decoration


Method
Clean and roast broken wheat till nice aroma comes from it. I use 2 teaspoon oil or ghee to roast. Add the water and give 2 whistles in a pressure pan. It should be soft in 2 whistles.


Do the seasoning, add chopped onion, green chilli, curry leaves, ginger and fry well, add chopped carrot, peas and fry untill tender. Add salt and broken wheat, mix it well and cover for few mins. Add lemon juice before serving.

Serve it with chutney.