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–+ servings
broken wheat upma with banana and yogurt in a bowl. A spoon lies by the side.
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5 from 1 vote

Broken Wheat Upma

As the name suggests, this is a delicious and nutritious South Indian style dish made with cracked wheat. Makes for a filling meal on its own.
Prep Time10 minutes
Cook Time12 minutes
Course: Breakfast, Mains
Cuisine: Indian- South, South Indian
Servings: 4
Calories: 387kcal

Equipment

  • 1 Frying Pan (Alternatively use a 6 qt Instant Pot)
  • 1 spoon
  • 1 set of measuring cups and spoons

Ingredients

  • 2 tbsp peanut oil
  • 1 tsp mustard seeds
  • 1 tsp broken white Urad dal
  • 1 tsp chana dal
  • 1 cup finely chopped onions
  • Salt to taste
  • 4 green chilies slit lengthwise (adjust chilis according to your spice tolerance)
  • 2 tsp finely chopped ginger
  • 12 curry leaves finely chopped
  • 1.5 cups mixed vegetables Used a combination of carrots, peas, beans and potatoes here. Read blog post for more details.
  • 2 cups broken wheat I have used finely milled emmer wheat here. Also called as Samba Ravai
  • 4 cups hot boiling water

Instructions

Prep work

  • Chop all veggies, onions, green chili, ginger and curry leaves. Start the water in a kettle or in a sauce pan over the stovetop.

How to make wheat upma?( Stovetop)

  • Heat a heavy bottomed frying pan with cold pressed peanut oil. Add the mustard seeds, Urad dal and Chana Dal. Wait for the dal to begin to brown.
  • Now, add the finely chopped onions, vegetables, green chilies, ginger and curry leaves. Add salt and mix well. Cook until onions are pink and soft.
  • Tip in 1/8th cup water and cook covered for 3 to 4 minutes on low flame till the veggies are cooked but not mushy.
  • Stir in the broken wheat rava and mix thoroughly. Now, add the hot boiling water.
  • Stir well to combine everything. Now, continue to cook the Upma on medium flame till the Rava absorbs all the water.
  • When you can see no more water on the surface, reduce the flame to the lowest and cook covered for 2 to 3 minutes.
  • Once done, fluff the Upma gently and serve hot.

Instant Pot Upma

  • Insert the inner pot into the Instant Pot. Plug in and press SAUTE MODE-NORMAL . Set the timer to 8 minutes. Wait for the display to read HOT.
  • When ready, add the oil. After 30 seconds, add mustard seeds, Urad dal and Chana dal. Wait for the dal to begin to brown.
  • Once the dals have turned golden, add the finely chopped onions, green chilies, ginger and curry leaves along with salt.
  • Saute for 1 to 2 minutes until the onions are pink and soft.
  • Now, add the veggies and mix well.
  • Tip in the Rava next and stir well. Press CANCEL.
  • Pour the boiling water into the inner pot. Stir.
  • Ensure that the sealing ring has been inserted properly into the Instant Pot lid. Close the Instant Pot and turn the VALVE to SEALING.
  • Press PRESSURE COOK-HIGH PRESSURE and set the timer to 3 minutes. Wait for the cooking cycle to complete. After the cooking cycle is complete, allow Natural Pressure Release for 5 minutes.
  • 5 minutes NPR later, do a quick pressure release carefully. Open the lid and fluff the Upma gently. Serve hot.

Notes

  1. You do not have to roast this Rava before making Upma.
  2. Use hot boiling water to cook this Upma to achieve the correct texture and consistency. When you use cold water, the cracked wheat will absorb more water and become gloopy. 
  3. Peanut oil lends a unique flavor and aroma to this dish. If you do not have this, I recommend using extra virgin coconut oil. The third choice will be any neutral flavored vegetable oil.
  4. You can make this upma in a stovetop pressure pan too. Follow the same procedure till step 11. Then, transfer to a 3 liter deep pressure pan and cook on medium heat for 1 whistle. Allow the pressure to release naturally. When ready, fluff and serve. Alternatively, you can use a pressure pan to cook the whole dish as well and in the end, pressure cook for 1 whistle.
  5. The Rava : water ratio is very important for this upma to be epic. For every 1 cup of Rava, you need 2 cups hot boiling water.
  6. I recommend boiling the water before you begin sautéing the onions and other veggies. This way, the water will have boiled and be ready.

For Instant Pot & Air Fryer Recipes

Instant Pot timings may vary based on your geographic location. Air fryer settings and timings may vary based on the capacity and the model of the Air fryer.

Disclaimer

Nutrition values are provided here as a courtesy and are only a rough guide. Please consult a health care provider if you have any concerns.

Nutrition

Calories: 387kcal | Carbohydrates: 71g | Protein: 12g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Sodium: 208mg | Potassium: 500mg | Fiber: 18g | Sugar: 4g | Vitamin A: 3587IU | Vitamin C: 76mg | Calcium: 76mg | Iron: 3mg
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