Healthy Broken Wheat Upma (Godhuma Rava or Lapsi Upma)

Broken wheat upma or godhuma rava upma is made from cracked wheat which is a very healthy form of regular sooji (semolina)upma. Broken wheat upma is high on fibre and makes for a healthy dinner option too.

I use broken wheat in many forms – instant oats dosa, instant uttappam and even for cakes.

Broken wheat is low on carbs and hence is good for diabetics and people who are looking for low-carb yet filling foods. Also, you can substitute a lot of recipes that use semolina or sooji with this cracked wheat. You will find that many of my recipes, especially the instant ones have this lapsi rava used in some form. I keep this handy and even helps me out when I need some quick dinner recipes.

You can add corn, mutter, onions and other vegetables like aloo, carrots and capsicum and make this upma more nutritious and healthy.

There are other diabetic friendly recipes in the blog – ragi (finger millet) dosa, chickpea dosa. lentil dosa or adai.

This recipe is a very simple upma that I normally serve as it is without any chutney on the side. But, you may serve it with any chutney of your choice and even with a pickle/achaar. Check out my chutney recipes – Coriander chutney, tomato chutney, tindora chutney and many more.

Ingredients:

Broken/cracked wheat (Godhuma rava/dalia/wheat lapsi) – 1 cup

Onion – 1 big (finely chopped)

Green chili – 4 (slit lengthwise)

Ginger – 1 tsp (very finely chopped)

Curry leaves – 6

Cumin seeds/jeera – 1 tsp

Mustard seeds – 1 tsp

Urad dal – 1 tsp

Chana dal – ½ tsp

Salt – to taste

Oil/ghee – 1 tbsp

Procedure:

1. Heat oil in a pan and once hot, add the chana dal, urad dal, cumin seeds and mustard seeds. When they splutter, add the ginger, green chili, curry leaves and onions. Fry till onion becomes soft.
2. Add 2.5 cups water and salt. Mix well and let it come to a boil.
3. Simmer to low heat and add the broken wheat/godhuma rava. Cover with a lid, pour about ½ cup water on the lid and let simmer for 3-5 minutes.
4. Remove the lid, give a stir and simmer uncovered for another 2-3 minutes or until the upma is dry and liquid is completely absorbed.
5. Remove from heat and serve hot as it is or with any chutney or pickle of your choice.

Note:

1. You may add any vegetables of your choice to make it more filling and healthy.
2. The ratio of rava to water should be 1:2.5 rather than the usual 1:2 we use for regular sooji upma.
3. You may add few drops of lemon juice over the upma before serving.

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