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Main Course

Broken Wheat Upma - Diabetes Friendly

Broken wheat is cooked with onions, ginger, carrot cubes and other ingredients.

Ingredientsfor 2 servings

1/4 cup Broken wheat
1/4 cup Onion — chopped
1 nos Green chilly — chopped
1/4 tsp Ginger — grated
1/4 cup Green peas
1/4 cup Carrot — chopped
1/2 tsp Mustard seeds
Oil, to taste
Salt, to taste
1 tbsp Coriander leaves — chopped

Preparation

Step 1
Clean and wash the broken wheat thoroughly. Drain and set aside.
Step 2
Heat the oil in a pressure cooker. let the mustard seeds crackle.
Step 3
When they crackle, add the onions, green chilly and ginger. cook until the onions turn translucent.
Step 4
Add the green peas, carrots, broken wheat and salt. cook for 3 to 4 minutes.
Step 5
Add 1 1/2 cup of water and pressure cook for 1 whistle.
Step 6
Garnish with the coriander and serve hot.

Tip

When the recipe says "medium heat," it means medium. Kerala cooking is not about high-flame drama — most of the work happens at a patient, steady temperature.

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Main Course

Broken Wheat Upma - Diabetes Friendly

Broken wheat is cooked with onions, ginger, carrot cubes and other ingredients.

Ingredientsfor 2 servings

1/4 cup Broken wheat
1/4 cup Onion — chopped
1 nos Green chilly — chopped
1/4 tsp Ginger — grated
1/4 cup Green peas
1/4 cup Carrot — chopped
1/2 tsp Mustard seeds
Oil, to taste
Salt, to taste
1 tbsp Coriander leaves — chopped

Preparation

Step 1
Clean and wash the broken wheat thoroughly. Drain and set aside.
Step 2
Heat the oil in a pressure cooker. let the mustard seeds crackle.
Step 3
When they crackle, add the onions, green chilly and ginger. cook until the onions turn translucent.
Step 4
Add the green peas, carrots, broken wheat and salt. cook for 3 to 4 minutes.
Step 5
Add 1 1/2 cup of water and pressure cook for 1 whistle.
Step 6
Garnish with the coriander and serve hot.

Tip

When the recipe says "medium heat," it means medium. Kerala cooking is not about high-flame drama — most of the work happens at a patient, steady temperature.