Broken Wheat
and Mixed Millets
Upma Recipe:
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This nutritious and wholesome
upma combines broken wheat
and various millets for a
fiber-rich, protein-packed,
and delicious breakfast or
snack option. Millets are a
versatile group of ancient
grains that offer a wealth of
health benefits and culinary
possibilities. A nutritious
and comforting breakfast
create unique and flavorful
dishes. I hope these recipes
inspire you to try cooking
with millets.
Ingredients:
1/2 cup broken wheat (dalia)
1/2 cup mixed millets (such as pearl millet, foxtail millet, finger millet, or barnyard millet)
1 tbsp oil or ghee
1 tsp mustard seeds
1 tsp cumin seeds
1/2 tsp urad dal (split black gram)
1/2 tsp chana dal (split Bengal gram)
1 small onion, finely chopped
1-2 green chilies, chopped
1 tsp grated ginger
A few curry leaves
1 carrot, finely chopped
1/4 cup peas
1/4 cup chopped capsicum (optional)
2 cups water
Salt to taste
Coriander leaves for garnish
Lemon juice (optional)
Instructions:
1. Roasting the broken wheat
and millets:
Dry roast the broken wheat in a pan until it turns light golden. Remove and set aside.
Similarly, dry roast the mixed millets until slightly aromatic. Set aside.
2. Tempering:
Heat oil or ghee in a pan. Add mustard seeds and cumin seeds. Let them splutter.
Add urad dal and chana dal. Fry until golden.
Add chopped onions, green chilies, ginger, and curry leaves. Sauté until the onions turn translucent.
3. Adding vegetables:
Add the chopped vegetables (carrot, peas, capsicum). Stir fry for a couple of minutes.
4. Cooking the upma:
Add the roasted broken wheat and millets to the pan. Stir well.
Add 2 cups of water and salt to taste. Mix everything well.
Cover the pan and let it cook on low heat for about 10-15 minutes, stirring occasionally, until the broken wheat and millets are fully cooked and the water is absorbed.
5. Garnishing:
Once the upma is done, turn off the heat.
Add fresh coriander leaves and a splash of lemon juice for extra flavor.
6. Serve:
Serve hot with coconut chutney or yogurt on the side.
Nutritional Benefits:
1. Broken Wheat (Dalia):
Calories: 155 kcal per 100g
Rich in: Fiber, protein, iron, magnesium, and phosphorus.
Health benefits: Aids digestion, helps in weight management, and provides sustained energy release.
2. Mixed Millets:
Calories: Varies depending on the millet type (~110-150 kcal per 100g)
Rich in: Fiber, protein, iron, calcium, and antioxidants.
Health benefits: Supports heart health, helps control blood sugar levels, gluten-free, and enhances bone health.
3. Vegetables:
Carrots: Rich in beta-carotene, fiber, and antioxidants.
Peas: Good source of plant-based protein and vitamins like vitamin K and C.
Capsicum: Loaded with vitamins C, A, and antioxidants.
This upma is a wholesome dish, providing a good balance of carbohydrates, proteins, and essential nutrients for a healthy meal!
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