Friday, April 1, 2011

#4- Iam Losing weight eating -Bulgur/Cracked wheat Upma

Upma is an easy to make south indian tiffin that can be taken for breakfast/ dinner , has a lot of veggies and when Bulgur wheat or cracked wheat is used to make the upma, it is packed with some good whole grains too. I came across Bulgur wheat when I was in search for some white rice substitutes for my weight loss eating plan.I think it is pretty much similar to cracked wheat and this upma can be made with either of them.

I usually cook the Bulgur wheat in an open pan with boiling water. I takes about 2-3 minutes to cook and with a little less water comes out nice and coarse for the upma.

Things needed :
1/2 cup cooked Bulgur wheat/cracked wheat
(1/2 cup means 1/2 cup in the measuring rice cup!)
1/2 diced onions
1/2 cup diced green beans
1/2 diced carrot
1/2 cup frozen peas
2 mushroom caps sliced
1 tsp mustard
1/4 tsp turmeric powder
1tsp oil
1 green chilli
chopped coriander leaves to garnish
Salt to taste

How to make:
-> heat the oil in a pan and toss in the mustard seeds.
-> Fry the onion and chilli by adding the turmeric and cook till onion is golden brown
-> add the veggies and salt and let them cook
->add the cooked Bulgur/cracked wheat and mix thoroughly
->garnish with coriander leaves.

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