Ayurveda Living
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Recipes: Broken Wheat Upma

Recipes: Broken Wheat Upma

Dosha benefits: Kapha & Vata 


  • Broken wheat 1/2 cup
  • Chopped onions 1/2 cup
  • Green peas 1/4 cup
  • Chopped carrots 1/4 cup
  • Finely chopped green chillies 2 tsp
  • Finely chopped coriander 2 tbsp
  • Mustard seeds 1/4 tsp
  • Grated ginger 1/2 tsp
  • Salt to taste
  • Oil 2 tsp


  • Clean and wash the broken wheat thoroughly. 
  • Partially boil the broken wheat in 2 cups of water for 3 to 4 minutes. Drain and keep aside.
  • Heat the oil in a pressure cooker and add the mustard seeds. When the seeds crackle, add the green chilies and sauté on medium flame for a few seconds.
  • Add onions and ginger, mix well and sauté on medium flame for 2 minutes. 
  • Add the green peas and carrots, mix well and sauté on a medium flame for 2 minutes.
  • Add the broken wheat, salt and 1¼ cups of water. Mix well and pressure cook for 2 whistles. 
  • Garnish with coriander and serve hot.

Ayurveda Tip:

  • Broken Wheat or cracked wheat is better digested than whole wheat

Note: The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.