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Wheat Upama (Serves 2)

1 Cup broken wheat
1/4 cup each of carrots/cauliflower/peas/beans

Tomatoes-2
2 1/2 Cup water

1teaspoon -Olive oil
Salt, pepper-As required

Ground cumin
Piece of ginger

Green chilly-1
Curry leaves/coriander leaves

In a thick bottomed pan roast the broken wheat on slow flame with a spoon of oil till it starts turning brown.

Chop the carrots and cauliflower, beans in small bits.

In another pan (non-stick), lightly stir fry the vegetables with a small
spoonful of oil for 5 minutes.

When the wheat starts turning brown add the water, stir and cover the pan and leave to cook on a slow flame for 15 minutes. Then add the vegetables, salt, pepper and a pinch of cumin powder if you like.

Add finely cut tomatoes, cut chilly, and cut ginger towards the end stir, cover and continue cooking for 5-8 minutes on low flame, till the water dries up but dish should be moist. Top with curry and coriander leaves. Serve hot.

Wheat Upama is a low fat, healthy and high fiber diet suitable as a breakfast or light dinner.

Volume 8 - Oct 02

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