Broken wheat is made by milling the wheat coarsely after cleaning and husking it. It is then processed to the size that is required. This is a nutritious form of eating wheat as it is not refined and does not lose out on any of the nutrients that are present in whole wheat. It is a good source of the daily requirement of fiber and manganese in your food. There are many benefits of including this nutritious cereal in your daily diet. It is specially good for those who are suffering from diabetes as it is a complex carbohydrate. The essential nutrients which Bulgar provides you with are many. It is a source of complex carbohydrates which provide energy, and the fiber content in it is helpful to the digestive system and helps clean it out.
Broken-wheat Upma is really easy-peasy to make. We sometimes have broken wheat instead of rice for dinner, and if I’m left with lots of it after we’ve eaten, this is what I make for breakfast the next morning. And since the Bulgar is already cooked, it takes just about 5-10 minutes to fix our breakfast. Cool eh?!! Another one in my list of leftover delicacies, and quick-fix Breakfast dishes!
- Broken wheat/Bulgar wheat – 2 cups (pressure cooked in 4 cups water)
- Onions – 2 nos (medium-sized; finely chopped)
- Tomatoes – 2 nos (medium-sized; finely chopped)
- Capsicum/Bell-pepper – 1 no (medium/large-sized; finely chopped)
- Carrots – 2 nos; grated
- Curry leaves – a sprig; finely chopped
- Coriander/Cilantro – a handful; finely chopped
- Green Chillies – 2-3 nos, vertically slit
- Salt – to taste
- Mustard seeds – 1/2 tsp
- Asafoetida – a pinch
- Oil – 2 tbsps
- Lime juice (optional) – from 1 lime (need not be added if the tomatoes themselves are sour)
- In a wok, heat the oil. Add the asafoetida and pop the mustard seeds.
- Add the onions, green chillies, curry leaves and saute till the onions are transparent.
- Add the capsicum and fry till it is cooked.
- Next, add the carrots and fry till cooked.
- Now, add the tomatoes and salt. Cook till the tomatoes turn mushy.
- In the meanwhile, if you’re cooking the Bulgar afresh, just to make this, spread the cooked bulgur on a wide plate and let it cool a bit under a fan, so the upma doesn’t turn one big lumpy mass.
- Add the cooked and cooled Bulgar to the wok and stir well till the ingredients are well incorporated.
- Remove from flame, add lime juice (if using). Garnish with coriander/cilantro and serve hot!
It feels like I’ve been away from blogosphere like forever. I’m still recovering from my RSI relapse, however I thought I’d do a quick post like this one. Hope you all enjoy it!