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Whole Wheat Upuma Recipe

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


Submitted by manjularangarajan

Makes 5 servings



This recipe uses broken whole wheat (dalia) and vegetables to make a tasty upuma.

Recipe Ingredients for Whole wheat upuma

1 cup wheat, broken
1/4 cup diced carrots
1/4 cup diced green beans
1/4 cup diced onions
1 pepper, green, chopped
1 tbsp sunflower oil
1 tsp mustard seeds
1 tsp black beans, dehusked
1/4 tsp salt
3 cups water

Recipe Directions for Whole wheat upuma

  1. heat oil in a wok, add mustard seeds.

  2. when they splutter, add the black beans, green chillies and saute for half a minute,

  3. now add the onions and saute till brown.

  4. carrots, beans and tomatoes go next; saute for two minutes.

  5. add the broken whole wheat, saute for about three minutes.

  6. add the salt, add the water, mix well.

  7. reduce flame, cover the pot and cook till the water is absorbed.

Categories

Vegetables, Breakfast, Main Dish, Indian, Saute, Simmer, Vegetarian

Nutrition Facts
Serving Size 201.9g
Amount Per Serving
Calories
163
Calories from Fat
32
% Daily Value*
Total Fat
3.6g
6%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
126mg
5%
Potassium
195mg
6%
Total Carbohydrates
29.5g
10%
Dietary Fiber
5.4g
22%
Sugars
0.8g
Protein
5.4g
Vitamin A 19% Vitamin C 3%
Calcium 3% Iron 8%
* 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
  • Low in saturated fat
  • No cholesterol
  • Low in sugar
  • High in dietary fiber
  • Very high in manganese
  • Very high in selenium
  • High in vitamin A
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