Broken wheat and turkey berries are very good for diabetes. Combining them as a single dish gives a myriad of benefits. Broken wheat has low gi when compared to rice and it is often recommended for any diabetic patient as a replacement of rice for Indian recipes.
Youtube: https://youtu.be/WU6Y__Ar1pc
Turkey berries or
Sundaikkai (in tamil) on the other has is one of the best vegetable recommended
for diabetic patients. Consuming turkey berries for consecutive 5 days will
completely bring the sugar in control. We get turkey berries in almost all
grocery shops in Singapore as they are also used in other cuisines apart from
Indian cuisines. Broken wheat on the other hand, is widely used in many dishes,
it also has a name called Dalia.
Upma is a dish
which is widely consumed in Indian diet. The recipe is very easy to prepare and
it requires very less amount of oil when compared to the regular upma. To make
the process more easier, I have used pressure cooker for this recipe. However, you
may wish to use an electric cooker (under rice cooking
mode) or you may just cook them in a pan by stirring continuously. The broken
wheat to water ratio does not change in any of the methods and it is always
1:2.
Recipe:
Sundakkai
Godhumai Rava upma
|
Preparation
Time: 10 minutes
|
Cooking
time : 30 minutes
|
Yields
: 2 cups
|
Ingredients
(Refer Video)
|
TurkeyBerry /Sundaikkai – 20 nos
|
Broken Wheat/ Dhalia – 1 cup
|
Water – 2 cups
|
Onion – ¼ cup
|
Turmeric – ½ teaspoon
|
Green chili – 1 for less spicy
|
Ginger – 1 inch
|
Hing Powder – A generous pinch
|
Mustard – 1 teaspoon
|
Channa dhal – 1 teaspoon
|
Coriander
leaves- few
|
Curry leaves – few
|
Oil – 3 -4 tsp
|
Preparation
|
1.
To begin making
Sundaikkai Godumai Rava Upma, Slit the sundaikkai / turkey berries by cutting
them into half or you may just crush them in a mortar pestle - Refer video.
|
2.
Chop onion,
ginger finely.
|
3.
Take a pressure
cooker, add oil and hing.
|
4.
Once the oil is
hot, add mustard seeds and as they splutter, add channa dhal and fry for few
seconds or until the dhal turns golden brown.
|
5.
Add chili,
ginger , curry leaves and fry.
|
6.
Add onions fry
until they turn pinkish.
|
7.
Add turkey
berries or sundaikkai and fry until they are cooked but at the same time a
bit crunchy.
|
8.
Add 2 cups of
water and salt. Allow it to boil.
|
9.
When it starts
to boil, add the broken wheat slowly and stir it for a minute so that no
lumps are formed.
|
10. Close
the pressure pan and allow it to give 3 whistles.
|
11. Switch
off and open once the pressure releases. Mix them once and garnish with
coriander leaves.
|
12. Upma
is ready. To make it completely diabetic friendly serve it with yogurt
|
Ingredients
TurkeyBerry /Sundaikkai – ½ cup
Broken Wheat/ Dhalia – 1 cup
Water – 2 cups
Onion – ¼ cup
Turmeric – ½ tsp
Red chili 1 or Green chili – 3
Ginger – 1 inch
Hing cake – 1 small piece
Mustard – 1 tsp
Cumin seeds – 1 tsp
Channa dhal – 1 tsp
Peanuts – 2 tsp
Methi seeds - 1tsp
Curry leaves – few
Coriander - few
Oil – 1 tblsp
Salt to taste
|
Measurements
1 tsp = 5ml
1 tblsp – 15 ml
1 cup = 237 ml
|
Preparation
|
1. Slit
the sundaikkai / turkey berries. Chop onion, ginger finely.
2. Take
a pressure cooker, add oil, hing, mustard, peanuts, Bengal gram, methi seeds,
cumin seeds and let it fry.
3. Add
chili, ginger , curry leaves and fry.
4. Add
turkey berries or sundaikkai and fry until they are cooked but at the same
time a bit crunchy.
5. Add
turmeric ,salt and 2 cups of water. Allow it to boil.
6. When
it starts to boil, add the broken wheat slowly and stir it for 1 minute so
that no lumps are formed.
7. Close
the pressure pan and allow it to give 3 whistles.
  
Upma is ready, serve with
onion cucumber raita.
  |
รจ
Do not change the proportions of water and
broken wheat.
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