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Cracked Wheat Upuma Recipe

Looking for an easy cracked wheat upuma recipe? Learn how to make cracked wheat upuma using healthy ingredients.


Submitted by manjularangarajan

Makes 1 3/10 servings



a different way of making daliya upuma

Recipe Ingredients for cracked wheat upuma

1/2 cup wheat (m1660)
1 tbsp black lentil, dehusked
1/4 tsp fenugreek seeds
1/4 tsp mustard seeds
1/4 cup carrots
1/4 cup beans, snap, green
1/4 cup cucumber
1/2 cup coriander leaves
1 tsp pepper, red, powder
1 tbsp oil
2 tbsp yoghurt, plain
1 salt to taste

Recipe Directions for cracked wheat upuma

  1. rinse cracked wheat, lentil, fenugreek seeds and mustard seeds together, drain thoroughly, mix the yoghurt in well, leave for two hours.

  2. heat wok, add oil, saute the beans, carrots, cucumber, add salt and chili powder.

  3. add the soaked cracked wheat, mix well, reduce flame cover and cook for about five minutes.

  4. add the coriander leaves.

  5. serve hot.

Categories

Beans, Vegetables, Brunch, Main Dish, Indian

Nutrition Facts
Serving Size 188.8g
Amount Per Serving
Calories
412
Calories from Fat
112
% Daily Value*
Total Fat
12.4g
19%
Saturated Fat
1.9g
10%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
159mg
7%
Potassium
615mg
18%
Total Carbohydrates
66.0g
22%
Dietary Fiber
14.1g
56%
Sugars
3.9g
Protein
14.4g
Vitamin A 83% Vitamin C 13%
Calcium 10% Iron 24%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • Low in sodium
  • High in dietary fiber
  • Very high in manganese
  • Very high in selenium
  • High in vitamin A
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