Wheat Rava Upma / Godhuma Rava Upma - Healthy Treat

Broken Wheat Upma, a healthy Breakfast / Dinner contains low-fat, low-calorie, high dietary fiber and rich in Iron, Protein and vitamins. I always have a tendency of adding more veggies into any dish I make and this happens in this case too...and I could never make a normal, plain upma with just onion. As much as possible, I try to inject more energy into it. Due to its health benefits, I prefer this upma than the regular sooji/rava upma. Broken wheat upma is best suited for diabetic people and people who are interested in weight loss.

Ingredients

Broken Wheat ( Dalia ) -  2 Cups

Red Onion - 1/2 Big

Carrots - 1 Medium cut into small cubes

Peas - 1 Handful

Potato - 1 Medium cut into small cubes

Beans - 10 to 12 cut into small size

Salt - To Taste

Hing/Asafoetida - 1 Dash

Mustard Seeds - 3 tsp

Urad Dal / Ulutham Paruppu / Minna Pappu - 2 tsp

Channa Dal / Kadalai Paruppu / Senaga pappu - 2 tsp

Curry Leaves - 1 Stem

Green Chillies - 3 medium

Grated Ginger - 1 tbsp or finely cut ginger - 1 tbsp

Oil - 1 tbsp

Method

• Wash and cut the vegetables as desired. Wash the dalia and drain it thoroughly and keep it ready.
• In the frying pan, add oil first. When it gets heated, add Hing, Mustard Seeds, Urad Dal, Channa Dal, green chillies, curry leaves, Ginger in order.
• Next add the red onion pieces and fry them for 2-3 minutes. Add all the other veggies into the pan and allow them to cook with the lid on for 2-3 minutes.
• Add the broken wheat / dalia now into the pan and mix them well.
• Fry all the contents in the pan for another 2-3 minutes.
• Add required amount of salt and 4 cups of water into the pan and cover it with the lid.
• Let them cook on a low flame till the upma gets cooked completely.
• When its done, serve this with a spicy chutney.

Tips/Variations

• If you don't like a pasty upma, try to add only 2 cups of water for 1 cup of Broken Wheat ( thicker variety ). Some varieties may need only 1.5 cups of water for a cup of Dalia. Check your variety and add water accordingly.
• Instead of peas, you can add groundnuts / peanuts in the upma. I love to have some crunchy groundnuts in the middle..