Healthy food : Nutritious Upma

Nutritious Upma

Ingredients :

Wheat Germ, Jowar, Tomato

1/2 cup broken wheat or wheat germ
1/2 cup broken jowar (pearl millet)
1 tbsp. toasted white rolled oats
4-5 cashew nuts, broken
1 onion finely chopped
1 tomato finely chopped
1 stalk curry leaves
2 green chilies finely chopped
1 tbsp. coriander leaves finely chopped
1 lemon juice extracted and strained
1/2 tsp. each mustard & cumin seeds
2 pinches asafetida powder
1/4 tsp. turmeric powder
Salt to taste
1 tbsp. oil

Method :

Dry roast both wheat germ and jowar, in a heavy pan, for two minutes.
Allow cooling, Pressure cook roasted wheat and jowar together in 2 cups water.
Approx. 2 whistles are required to cook the broken granules.
Remove and allow to cool, keep aside.
Heat oil in a pan; add seeds, curry leaves, chilies, allow spluttering.
Add onions, tomatoes, stir-fry for two minutes.
Add rolled oats, strained pressure cooked mixture.
Add turmeric, salt, lemon juice, coriander.
Cover and cook on low, till is fluffy, and excess moisture evaporates.
Serve hot with a cold iced tea or as a hot snack by itself.

For those who prefer bland dishes, just omit the chilies, and proceed.
It turns out equally tasty, even without the chilies.

Making time: 20 minutes

Makes: 2 servings

Shelf life: Best fresh