Broken wheat or cracked wheat is the cracked berries of whole wheat. You should not confuse between broken wheat and bulgur wheat. Bulgur is also made from wheat kernel which is cracked after they are steamed and cracked. But in cracked or broken wheat, the whole raw wheat is cracked. So it contains outer bran which is rich in nutrients. Cracked wheat is also rich in fibre.
Broken wheat helps in maintaining body weight. It helps to decrease the metabolic syndrome when it is included in daily diet. It is also a source of magnesium.
- ¾ cup broken wheat
- ¼ cup rice (pachari/pacha araisi or unangalari)
- 1 onion chopped
- 2 green chillies chopped
- Small piece of ginger, chopped
- 1 sprig curry leaf
- 1 teaspoon coconut oil
- ½ teaspoon mustard seeds
- ½ teaspoon ghee (optional)
- 2 cups water
- Salt to taste
Unangalari: Rice not boiled in the husk, before husking. (Unbranned rice)
Take broken wheat and rice in a vessel. Wash thoroughly to remove impurities. Place the pressure cooker with coconut oil over the flame. Add mustard seeds. Let it pop in the oil. Sauté chopped onion curry leaves, chopped chilli and chopped ginger. Pour 2 cups of water and add salt. Now add broken wheat and rice to it. Close the pressure cooker. Remove the cooker from heat after the first whistle. Wait till all the pressure inside the cooker is released. Now open the cooker. Transfer the upma to another vessel. Add ghee and mix gently.