Broken wheat vegetable upma
Ingredients
• 3/4 cup of broken wheat (dalia)
• 2 egg whites
• 1 medium onion, chopped
• 1/2 cup grated carrot
• 1/2 cup peas, boiled
• 1 tbsp lemon juice
• 1/4 tsp chilli powder
• 1/4 tsp cumin (jeera) powder
• 1/4 tsp coriander powder
• A few coriander leaves
• 1/4 tsp garam masala
• 1 tsp olive oil
• Salt to taste
Method
• Wash the broken wheat, boil it with a pinch of salt and keep aside.
• Heat the olive oil in a pan.
• Add the chopped onion and a pinch of salt. Saute till it turns golden brown.
• Add the grated carrots and boiled peas. Cook for 3-4 minutes.
• Add the chilli powder, coriander powder and cumin powder. Add the egg whites and mix them in quickly. Cook for 2 minutes.
• Add the garam masala and lemon juice and sprinkle some water.
• Then add the broken wheat and lower the flame. Leave it for 2 minutes.
• Serve it hot, garnished with some fresh coriander.
Nutrition values per serving
• Energy: 285 kcal
• Carbohydrates: 45 g
• Protein: 15.67 g
• Fat: 5.06 g
• Glycaemic Load: 12.2 (Calculated only for the broken wheat)
• 3/4 cup of broken wheat (dalia)
• 2 egg whites
• 1 medium onion, chopped
• 1/2 cup grated carrot
• 1/2 cup peas, boiled
• 1 tbsp lemon juice
• 1/4 tsp chilli powder
• 1/4 tsp cumin (jeera) powder
• 1/4 tsp coriander powder
• A few coriander leaves
• 1/4 tsp garam masala
• 1 tsp olive oil
• Salt to taste
Method
• Wash the broken wheat, boil it with a pinch of salt and keep aside.
• Heat the olive oil in a pan.
• Add the chopped onion and a pinch of salt. Saute till it turns golden brown.
• Add the grated carrots and boiled peas. Cook for 3-4 minutes.
• Add the chilli powder, coriander powder and cumin powder. Add the egg whites and mix them in quickly. Cook for 2 minutes.
• Add the garam masala and lemon juice and sprinkle some water.
• Then add the broken wheat and lower the flame. Leave it for 2 minutes.
• Serve it hot, garnished with some fresh coriander.
Nutrition values per serving
• Energy: 285 kcal
• Carbohydrates: 45 g
• Protein: 15.67 g
• Fat: 5.06 g
• Glycaemic Load: 12.2 (Calculated only for the broken wheat)
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