Wheat rava upma is a healthy breakfast recipe. This is good for lunch box too. It is a diabetic and weight loss recipe.
Ingredients
1 cup wheat rava/cracked wheat/dalia/godhuma rava
1 small onion
1 tomato
a handful each of carrot, cabbage, green peas and cilantro/coriander leaves
1 tbsp ghee
1/4 tsp turmeric powder
salt
For Tempering
2 tbsp of oil
2 tsp chana dal
2 tsp urad dal
1 tsp mustard seeds
few cashew nuts
few curry leaves
1 tbsp chopped ginger
3-4 green chilies
1 cup wheat rava/cracked wheat/dalia/godhuma rava
1 small onion
1 tomato
a handful each of carrot, cabbage, green peas and cilantro/coriander leaves
1 tbsp ghee
1/4 tsp turmeric powder
salt
For Tempering
2 tbsp of oil
2 tsp chana dal
2 tsp urad dal
1 tsp mustard seeds
few cashew nuts
few curry leaves
1 tbsp chopped ginger
3-4 green chilies
Preparation
Cut all the vegetables into small pieces separately.
Chop cilantro finely.
Cut all the vegetables into small pieces separately.
Chop cilantro finely.
|
|
Procedure
Place a thick bottom pan on medium heat. Add 2 tbsp of oil to the pan. When the oil is hot add chana dal, followed by urad dal and mustard seeds. When the mustard seeds are spluttering add cashew nuts and curry leaves. Keep stirring and before the cashews are changing color add ginger and green chilli. Fry them for a few seconds and then add onion. Fry the onions for a minute and add carrot, cabbage and green peas. Add some salt and cook them for a couple of minutes with a lid on. After 2 minutes add tomato and cook for couple more minutes.
Add wheat rava and fry along with vegetables. This frying results a fluffy upma. Add 3 cups of water. Usually for 1 cup of rava you need 3 cups of water. If you want it more soft upma you may add little more water. Add salt and turmeric powder and cook it covered on medium or low medium until all the water is absorbed.
When it is done turn off the stove, add cilantro and ghee. Mix it well. Adding ghee at the end is optional but it gives a lot of taste. Enjoy !!
Helpful Tips
If the upma is sticking to the bottom of the pan, just cover with a lid and leave it for 3 minutes. Because of the steam it will just loosen up. Remember you already turn off the stove.
Health Information
Glycemic Index of whole wheat rava is lower than sooji or semolina rava. If you are diabetic or trying to loose weight, whole wheat rava is a good option for you.
Adding more fiber in the form of vegetables will lower the GI(glycemic index) of upma.
Feel free to write your comments and suggestions below.
Place a thick bottom pan on medium heat. Add 2 tbsp of oil to the pan. When the oil is hot add chana dal, followed by urad dal and mustard seeds. When the mustard seeds are spluttering add cashew nuts and curry leaves. Keep stirring and before the cashews are changing color add ginger and green chilli. Fry them for a few seconds and then add onion. Fry the onions for a minute and add carrot, cabbage and green peas. Add some salt and cook them for a couple of minutes with a lid on. After 2 minutes add tomato and cook for couple more minutes.
Add wheat rava and fry along with vegetables. This frying results a fluffy upma. Add 3 cups of water. Usually for 1 cup of rava you need 3 cups of water. If you want it more soft upma you may add little more water. Add salt and turmeric powder and cook it covered on medium or low medium until all the water is absorbed.
When it is done turn off the stove, add cilantro and ghee. Mix it well. Adding ghee at the end is optional but it gives a lot of taste. Enjoy !!
Helpful Tips
If the upma is sticking to the bottom of the pan, just cover with a lid and leave it for 3 minutes. Because of the steam it will just loosen up. Remember you already turn off the stove.
Health Information
Glycemic Index of whole wheat rava is lower than sooji or semolina rava. If you are diabetic or trying to loose weight, whole wheat rava is a good option for you.
Adding more fiber in the form of vegetables will lower the GI(glycemic index) of upma.
Feel free to write your comments and suggestions below.
You may also like to see
Oats porridge
|
Vegetable semia upma
|
Wheat rava halwa
|
VenPongal with brown rice
|
Minapa rotte-Dibba rotti
|
Whole wheat banana bread
|
Black gram sprouts chaat
|
How to cook brown rice in different ways
|
Amaranth curry with ginger
|
Vegetable sooji upma
|