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Nutritious Upma

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Published under: Health

1/2 cup broken wheat or wheat germ
1/2 cup broken jowar (pearl millet)
1 tbsp. toasted white rolled oats
4-5 cashewnuts, broken
1 onion finely chopped
1 tomato finely chopped
1 stalk curry leaves
2 green chillies finely chopped
1 tbsp. coriander leaves finely chopped
1 lemon juice extracted and strained
1/2 tsp. each mustard & cumin seeds
2 pinches asafetida powder
1/4 tsp. turmeric powder
salt to taste
1 tbsp. oil


Dry roast both wheat germ and jowar, in a heavy pan, for two minutes.
Allow to cool, Pressure cook roasted wheat and jowar together in 2 cups water.
Approx. 2 whistles are required to cook the broken granules.
Remove and allow to cool, keep aside.
Heat oil in a pan, add seeds, curryleaves, chillies, allow to splutter.
Add onions, tomatoes, stirfry for two minutes.
Add rolled oats, strained pressurecooked mixture.
Add turmeric, salt, lemon juice, coriander.
Cover and cook on low, till is fluffy, and excess moisture evaporates.
Serve hot with a cold iced tea or as a hot snack by itself.

Note: For those who prefer bland dishes, just omit the chillies, and proceed. It turns out equally tasty, even without the chillies.

1 comment

Avatar of maddy
maddy July 14, 2009 - 4:15 am

good and healthy..


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