Steamed Veggie Upma is one of those easy, light, and nutritious breakfasts that I enjoy so much. I like to think of upma as a savory porridge or grits, although it is far more spicy. Most of my recipes are spicy – I love spicy food! That said, you can temper down the heat, so don’t let my previous statement scare you off and deter you from trying this recipe out!
Cracked Wheat
I use cracked wheat for this recipe, since it is a whole grain filled with the goodness of wheat. It is a rich source of fiber and potassium. Bulgur wheat is the parboiled version of cracked wheat. It is a thicker and more chewy; for this recipe, I prefer to use cracked wheat. I use it for regular upma and idli recipes and I absolutely love the flavor and texture it gives out when cooked. If you enjoy bulgur wheat, try out our delectable Tabbouli Salad.
Delicious Steamed Veggie Upma
This recipe uses hardly any oil. Just a teaspoon of oil is needed for tempering. I like to add the grains to the pan at this stage and roast gently, to give it a nice, nutty flavor. Ginger and green chili peppers add a nice kick (you can go easy on the peppers if you’re not a big fan of spicy food). My favorite veggies to add in this dish are cabbage and grated carrots. I also add lots of cilantro to give the dish a refreshing flavor.
Steaming is an indirect method of cooking and therefore its production of harmful compounds is much less likely. This steamed dish uses cracked wheat, which is a whole grain rich in potassium and fiber. Vegetables bring in more nutrients. This dish is high in protein and fiber, making it great for breakfast or a mid afternoon snack.
While you’re here, don’t forget to check out some of our delicious South Indian breakfast recipes!
- Delicious Veggie Poha Upma
- Sooji Upma
- Vermicelli Upma
- Pesarattu-Green Mung Crepe
- No Ferment Cabbage-Onion Dosa
- Vegetable Uthappam
- Plain & Veggie Multigrain Idli
- Multigrain Dosa
- Uppudupindi
- Cracked Wheat Vegetable Upma
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Delicious Steamed Veggie Upma
Ingredients
- 1/2 Cup Cracked Wheat
- 1/4 Cup Cabbage - Fine cut
- 1/4 Cup Carrots - Grated
- 1/4 Cup Cilantro - Fine cut
- 1 Pepper Green Chili Pepper - Fine cut (or to taste)
- 1/4 Teaspoon Sea Salt - Or to taste
- 1 Tablespoon Yogurt - Plain
- 1.5 Cups Filtered water
- 1 Teaspoon Ghee - Coconut Oil for Vegans
Tempering
- 1/2 Teaspoon Mustard Seeds
- 1/2 Teaspoon Cumin Seeds
- 1/2 Teaspoon Urad Dal
- 1 Sprig Curry Leaves - Break to small pieces
- 1/4 Pepper Dry Red Chili - Crushed
- 1 Teaspoon Ginger - Grated
- 1 Teaspoon Rice Bran Oil
Instructions
Tempering
- Heat oil in a pan. Add mustard and cumin seeds. Once they splutter, add ginger, dry red chili, curry leaves and urad dal. Sauté tempering ingredients. Add cracked wheat and roast for 3-4 minutes, stirring frequently.
Steaming
- Transfer roasted contents to a bowl. Add veggies, salt, yogurt, water (1/2 cup), and mix well. Allow contents to soak for a minute. Add one cup water to the rice cooker container, set steel separator and set the container with all ingredients on top. Set lid and turn on rice cooker.
- Once the cooker turns to 'keep warm' mode, remove cooked upma, add ghee and mix well.
- Serve hot with Kharam Podi and Curry Leaf Powder.
