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+ servings
upma with farro and vegetables

Fluffy mixed vegetable upma

made with broken farro (sambha) wheat
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Course Breakfast, Main Dish, Soups and salad
Cuisine Autumn, Baby toddler food, diabetic friendly, Fusion, Indian, Karnataka, Kerala, One pot, Pressure cooker, South indian, Vegan, Vegetarian, Winter
Servings 4 people
Calories 175 kcal

Ingredients
  

Main ingredients

  • 1 cup broken wheat farro broken, dalia or sambha godhambu
  • 1.5 cups mixed vegetable
  • 2.5 cups drinking water
  • salt to taste

tempering needs

  • 1 tbsp coconut oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp Urad Dal
  • 1 sprig curry leaves
  • 1 inch fresh ginger root finely chopped
  • 1-2 Green chillies chopped or slit
  • 8-10 cashewnuts broken
  • 1 pinch Asafoetida

to garnish

  • 1 tbsp grated coconut fresh grated is better
  • 1 tsp coriander leaves chopped

Instructions
 

  • Wash and chop all the vegetables you prefer to go in the upma. I commonly use onion, tomato, carrots, beans, potato and peas.
  • Clean and finely chop the ginger. Wash the green chillies and chop or slit them. Clean and wash the curry leaves. tear them for a better aroma.
  • Into a pan add the coconut oil and when it warms up add the urad dal and mustard seeds.
  • When the mustard crackles add the curry leaves, chillies, ginger, cashew nuts and hing
  • Saute till onions turn translucent and add the mixed vegetables.
  • Saute them well and add salt
  • Add the water, cover and bring to a boil. This will help to cook the finely chopped veggies.
  • When the water is on a rolling boil stream in the roasted wheat rava and keep stirring so no lumps are formed.
    Emmer wheat
  • Immediately cover the pan and reduce the heat to a simmer.
  • This will allow the broken wheat to fluff up and cook in steam.
  • After about 4-5 minutes the water will be absorbed and the upma nearly ready.
  • open the lid and mix the upma gently. Add the coriander leaves and coconut and stir in.
  • Serve hot with almond chutney or stuff a few persarattu with it.
    Sambha godhambu upma

Notes

The other vegetables you can use in this are sweet potato, snow peas, cauliflower, asparagus or corn.
You can totally avoid the coconut if you don't like it or the coriander.

Nutrition

Calories: 175kcalCarbohydrates: 24gProtein: 4gFat: 6gSaturated Fat: 4gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gCholesterol: 0.02mgSodium: 484mgPotassium: 48mgFiber: 4gSugar: 5g
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