Broken Wheat Vegetable Upma | Oil Free Cooking

As I mention in my broken wheat pongal post I am working on reader request for healthy recipes so one more on the series is this broken wheat upma and guess what it's Oil Free.  Don't worry you will not miss oil a bit, it very filling and taste delicious.  Along with cracked wheat goodness we have lots of vegetables and also moong dal to increase our humble upma's nutrition value.

The recipes seems long cause I tried to take each step picture but it's actually quite a easy recipe to treasure.  Perfect for breakfast, lunch, dinner or lunch box, the choice is yours.  For all the weight watchers I guess you  going to love this one.  Did I mention this upma doesn't get sticky even without oil? So let's not waste any more time and check out the recipe.

Ingredients for Broken Wheat Upma [Serves 3-4]

Broken Wheat - 1 Cup
Onion - 1
Tomato - 1
Green Chilli - 3
Minced Ginger - 1 tsp
Grated Carrot - 1 cup
Chopped beans - 1/2 cup
Chopped capsicum - 1/4 cup
Peanuts - 1tbsp
Urad & Channa Dal - 1 tbsp
Yellow Moong Dal - 1/4 cup
Curry Leaves - few
Coriander Leaves - 2 tbsp
Water - 4 cups
Salt - to taste

Method:

1. Slice onion, chill and dice tomato.
2. In a pan roast wheat until light brown and aromatic.

3. Now roast moong dal until light brown and keep aside.

4. Roast peanuts and keep aside, you can remove peanut skin if wish.

5. In same pan add channa & uard dal and roast until light brown, add onion, green chilli, ginger.

6. And saute until onion becomes soft around 2 minutes in medium flame. Add beans and saute for 2 minutes.

7. Add tomato, capsicum mix well, cover pan & cook until tomato gets mashed.

8. Now add grated carrot, peanuts, roasted moong dal, curry leaves ( I didn't use curry leaves) and  mix well.

9. Add roasted cracked wheat and stir well.

10. Add 4 cups of water, salt, bring it to boil.
11. Cover and cook for 20 minutes in medium flame or until wheat is cooked well.
~ You may cook little less or more than 20 minutes depending on your flame level, so keep a eye after 15 minutes.

12. Off flame, Add cilantro & stir to mix everything.  Cover pan again and leave it for 10 minutes before serving.

Serve warm with with curd, any chutney or curry, I had it with curd and peanut chutney.

Have a nice day ~~

Broken Wheat Pongal

Other then broken wheat halwa aka Lapi I also use broken/cracked wheat for pongal some times.  It’s very filling to eat and easy to prepare, a perfect weekday dinner recipe for me or a perfect breakfast for a healthy start of day.  I had last year resolution to post reader’s request recipes but I was not doing that seriously so this year again I made this resolution and will try to post requested recipes.  I have quite a few requests to post healthy/diet friendly recipes and now I guess I should start doing something about it, so starting the series with this delicious, filling, healthy and quick cracked wheat pongal.  If you are on diet then skip ghee and have it with some good side dish which has lots of vegetables.  And if you don’t like usual boring, dull dalia then try this pongal you will sure love it.
 

Ingredients for Broken/Cracked Wheat Pongal [Serves 2-3]

Broken Wheat/Dalia - 1 Cup
Yello Moong Dal/Split  - 1/2 Cup
Water - 2 Cups + as needed
Salt - To Taste
Peppercorns - 1 tsp
Oil/Ghee - 1 tbsp
Curry Leaves - a sprig [ I ran out of it so didn't use]
Cashew nuts - 2 tbsp

To Grind
Ginger - 1” pieces
Cumin Seeds - 1 tsp
Peppercorns - 1 tsp

Method:
1. Rinse broken wheat/dalia and moong dal 5-6 times.

2. Add water, salt, peppercorns and pressure cook for 3 whistles.  Once pressure released, slightly mash it.

3. Grind coarsely all the items listed under “to grind” without water.

4. Heat oil/ghee in a pan add grind-ed masala, curry leaves, cashews and saute until golden brown.

5. Now add cooked pongal and mix well.  Add water depending on the consistency you like for pongal, adjust salt if required.  Bring it to a boil and off flame.

Serve warm with a gallop of ghee if preferred.  Have it with chutney, sambar or any side dish of your choice.

Note ~
~ If you eat this pongal after a while it will become thick, add some hot water, simmer for 2 minutes and serve.
~ Don't skip ginger, that's add the flavor.

Have a nice day ~~

Broken Wheat Halwa with Jaggery & 2nd Blog Anniversary

Hope everyone having good weekend, today is 2nd Anniversary of this blog.  I'm surprised that I completed two years of blogging (ignore the long breaks I took please ;) ) wow I never thought the sudden fit of blogging will last for this long.  But neither the less it did lasted and hopefully will last for a long time too. 

Let me Thank All my blogger friends for being the main reason for me to continue, people whom spend their time commenting and of course the silent readers .  Thanks to blogging I have few wonderful friends now.  So a BIG THANKS to everyone visiting this space and to others whom motivate me.

Let's end my speech here and go the today's recipe.  What a celebration without a sweet rite?  So here comes Broken Wheat Halwa, I did blog the recipe (here) before which was prepared by my sis's MIL but in this recipe I used jaggery syrup.

Serving ~ 4 people

Ingredients:

Broken/Craked Wheat - 1 Cup
Ghee/Classified butter - 2 tbs [as required]
Cardamom Powder - 1tsp
Dry Nuts - 2 tbs chopped [I used cashew, raisins, almond]

For Jaggery Syrup:

Jaggery - 3/4 Cup [ according to taste]
Water - 3 cups

Method:

1. To make jaggery syrup/chasni, in a heavy bottom pan add jaggery, water and dissolve the jaggery completely in slow flame.  Do stir in intervals and bring to boil.  Let it boil for 5 mins in slow flame, and strain the syrup to remove any dirt from jaggery, it takes 10-15 mins in slow flame. 

2. Meanwhile, in a separate pan heat ghee roast cashew and keep aside.  In a same pan add broken wheat and roast in medium-slow flame for 4-5mins or until wheat colour turns to golden brown and nice aroma start coming.

3.  Now add the jaggery syrup slowly while stirring the mixture.  Mix everything nicely, cover the pan with lid and cook in slow flame for 5-8mins or until the water evaporated completely.  Do stir in intervals.

4.  The wheat has to cook properly, if required add more water.  Add nuts, cardamom powder mix well and cook for 2 minutes. 

Off the flame and let it rest for 5 mins.  One can add 2-3 tbs of ghee now for a more delicious version.

This goes to Nivedita's Celebrate Sweets~Halwa Event.

Enjoy your weekend....

Broken Wheat Halwa

This post is for Priyanka's FestiveFood: Onam Celebration. I'm finally managing to send across my entry for the event. There is so much written about Onam in many blogs that I do not wish to write anything further ;). This is a simple wheat halwa recipe and made with only few ingredients.

Ingredients:

Cracked/Broken Wheat/Dahiya - 1 cup
Sugar - 3/4 cup
Ghee/Classified butter - 3-4 tbs
Water - 1 1/2 cup
Cardamom - 3-4
Fry fruits - optional

Method:

1. Make powder of sugar and cardamom by grinding them together.
2. In a pan heat ghee, add broken wheat and roast until wheat color changes to golden brown.
3. Once the aroma start coming, add water and mix well. Cook for 2mins.
4. Add the sugar powder and mix well. Mix briskly the halwa and cook for 5-7 mins or until the ghee start floating on top.
5. Yummy halwa is ready, garnish with fry fruits of your choice.




Also checkout Broken Wheat Halwa with Jaggery.