Broken Wheat or Wheat Dalia is one of the most nutritious food. We included this in any meal like breakfast, lunch or in dinner. Broken wheat Khichdi or Upma is the most simplest and quickest form of including it in our diet. This upma or khichdi could be accompanied with a simple coconut chutney or even with a spoon of sugar.

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Health Benefits of Broken Wheat

1. Wheat Dalia is a diabetic friendly ingredient because of its complex carbohydrates that ensures a steady release of glucose in our blood.
2. Because of its high fiber content, it helps in proper digestion and relieves constipation.
3. It also helps in maintaining blood cholesterol levels.
4. As it is rich in fiber, it helps in weight management.
5. Wheat Dalia is a good source of proteins, vitamins and minerals.

Broken Wheat Upma

If you wish to make a upma for breakfast rather than idli, dosa, poori or pongal then this is for you. Make our usual upma with broken wheat - a healthy, diabetic friendly breakfast/ dinner. We make this plain upma a more healthier one by adding vegetables like carrots, beans, green peas etc.

Like any other upma recipes we opt any kind of seasonings. Whether it is mustard seeds, channa dal & cashew nuts or bay leaves, cinnamon & cloves, both will be good. Include a healthier ingredient like wheat dalia in our diet frequently, we feel a healthier change in our body.

Ingredients

1. Broken Wheat - Broken wheat is a diabetic friendly and healthy ingredient to make a simple - light breakfast or dinner. We replace it with millets like Barnyard millet, Little millet, Kodo millet, Proso millet or with Foxtail millet.
2. Onion - Onion is added to enhance taste.
3. Green Chili - Green chili is added for spiciness.
4. Mustard seeds - Mustard seeds is used for seasoning.
5. Urad Dal - Urad dal is added for seasoning and aroma. It is optional.
6. Channa Dal- Channa dal is added for seasoning and for crunchy bites in between. It is completely optional.
7. Cooking Oil - Oil is used for sauteing onion. It also enhance the taste.
8. Curry leaves, Coriander leaves - Adding these leaves will give a nice aroma to the upma.

How to make Broken Wheat Upma?

Heat oil in a pan and add mustard seeds. Let it splutter. Then add urad dal or channa dal and fry till golden.

Then add finely chopped onions and saute till translucent. Now add hot water and let it boils well. Add salt as per taste.

Now add wheat dalia little by little and mix simultaneously with a ladle. Mix well and make sure that there are no lumps. Cover with a lid and cook for 10 minutes in low flame. Stir in between for every 3 to 4 minutes so as to avoid sticking at the bottom.

Turn off the stove once the broken wheat is cooked well.

Serve hot with coconut chutney or simply with a spoon of sugar. Veg sambar will also accompany well.

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