Thursday, September 23, 2021

Cracked Wheat Upma

This is a scrumptious meal that is ready in under 30 minutes. This is a traditional food and in our homes, upmas are made in a jiffy for a quick fix meal. Onions and veggies are optional. I love veggies and hence would add in every chance, Add some frozen veggies of your choice that saves some time. In this recipe, I have not added onion or garlic. This can be served with a tangy tamarind curry, spicy pickle/achar, yogurt or even sugar.

The flavors come from the salt, asafetida, ginger, and green chilies. These are more than enough to pull an easy meal in 20-30 minutes. This is often made in our home. this can be made for breakfast, lunch, brunch, or dinner. Wheat provides excellent nutrition and serve with a side salad to make it more balanced if you are like me. I serve this often with dal and tamarind based curry or yogurt which enhances the nutrition profile of the meal. My kids love with sugar.

This one has lot of memories from childhood. Mom used to make this often. She would use coconut oil but any oil of your choice can be used. I couldn't take the heat from chilies in my childhood and used to pauir with sugar and relish the meal. Since sugar won't be served at the table normally, whenever upma is made, we would look forward to that. Any kind of relish or spicy pickles can be used as a side.

September is National Rice and National Whole Grains Month. The fourth week of September is National Wild Rice Week. Whole grains are nutritious and are great to make delicious food right from appetizers, salads, breads, and main courses to desserts. In our #FestiveFoodies, we are celebrating the grains this month by sharing our favorite recipes showcasing any grains and I am hosting this event. We are sharing over 25 different recipes using whole grains and join us in the celebration.

Friday Whole Grain Recipes

Wheat is a versatile grain and can be made into many dishes for every course of the meal and for every meal! Here are some of the wheat recipes from the blog. Kodhuma Dosa/Wholewheat Crepe is a lacey crepe made with whole wheat flour and Instant Broken Wheat Idli / Godhuma Rava Idli is a steamed cake made with cracked wheat. Wheat also makes delicious bread and this Whole Wheat Dinner RollsSprouts Stuffed Paratha, and Tofu Paratha are amazing. Hummus Waffle and Double Chocolate Whole Wheat Muffins are tasty breakfasts. Whole Wheat Halwa and Whole Wheat Sweet Appam are our traditional sweets that are my favorites.

Serves 3 to 4 

Cracked wheat - 1 cup
Salt - 1 tsp
Water - 2 and 3/4 cup
Peas - 1/2 cup, frozen
Corn - 1/2 cup, frozen
Coconut - 1/4 cup, shredded, fresh or frozen

For tempering

Oil - 4 tbsp
Dried red chili - 2, torn
Mustard seeds - 1 tsp
Split urad dhal - 1 tsp
Asafetida - 1/6 tsp
Ginger - 1/2 tsp, finely chopped
Serrano pepper or Thai chili - 1 or 2, slit or sliced
Curry leaf one sprig


Heat oil in a Dutch oven or a heavy-bottomed pan. Add the torn dried red chilies followed by mustard seeds. When it splutters, add the urad dhal. When it begins to becom golden add the slit green chilies, ginger, curry leaf, and asafetida. Fry for 30 seconds.

Add the water and bring it to a boil. While adding water add carefully not to splatter everywhere.Just add all the water at once tp prevent the mess.

Add the veggies and bring to a boil.

Add the cracked wheat, mix, and let it cook. Stir to prevent lump formation.

In about 5 minutes, more tha three-fourths of the liquid will be absorbed. Add the coconut, and mix thoroughly to distribute evenly. When all the water is absorbed, switch off the flame, cover, and let it sit for 5-10 minutes.

Gently fulff the upma.

Serve hot, warm , or at room temperature. This can be served with sambhar, pickle, yogurt, or sugar.


  1. This sounds wonderful Radha. Thanks so much for hosting this week.

  2. Wow! I am loving all of the flavors in this dish. Can't wait to try it.

  3. Yum! What a delicious burst of flavors in this dish!