A high fiber healthy breakfast option : Bajra Upma

Bajra Upma diet recipe

A high fiber healthy breakfast option : Bajra Upma

A high fiber healthy breakfast option : Bajra Upma

Bajra Upma recipe

Breakfast means breaking an overnight fast, as the body is in the starvation mode, it requires a good supply of nutrients in the immediate meal, hence incorporating a  healthy breakfast is very important as it fulfils all the nutritional requirements.

Studies state that eating a healthy breakfast makes one 43% less likely to be obese than the ones who do not eat a healthy breakfast.

A common misconception of, “healthy is boring” can be broken by trying the healthy breakfast recipe of Bajra
Upma

The major twist in the recipe is replacing Rawa with Bajra. Bajra along with being high in proteins is also a good source of fibers and some minerals like iron, magnesium and phosphorus making the traditional breakfast recipe a tasty yet healthy breakfast option.

Serving

  • 3 Plates

Ingredients

  • 1 Tea Sp Oil
  • 1 Tea Sp Rai Seeds (Mustard)
  • 1 Tea Sp Jeera (Cumin)
  • Few Kadi Patta (Curry Leaves)
  • 1 Table Sp Chana Dal (Split Bengal Gram)
  • 1 Tea Sp Split Urad Dal
  • 1 Tea Sp Split Moong Dal
  • 1 Medium Onion chopped
  • 2 Tea Sp Garlic Clove chopped
  • 1 Tea Sp Ginger grated
  • 1 Piece Green Chillies chopped finely
  • 1 Medium Tomato chopped finely
  • 1/4 Tea Sp Red Chilli Powder
  • 1 1/2 Cup Mix Vegetable chopped
  • 1 Cup Bajra Flour (Black Millet) grounded coarsely
  • 2 Table Sp Coriander chopped

Check our other recipes – Soya Upma Recipe

Add to taste:

  • Salt and Pepper

Method:

  • Heat a non-stick pan and dry roast the bajra on a slow flame.
  • Cool and soak in 2 cups of water.
  • Keep aside for 2 hours.
  • Heat the oil in a pressure cooker and add the mustard seeds and cumin seeds.
  • When the seeds crackle, add the dals, ginger, garlic, onions, green chilli and curry leaves and saute for 2 minutes.
  • Add the tomatoes, vegetables, salt and red chilli powder, mix well and saute on a high flame for 1 minute.
  • Add the soaked bajra with water and cook for a minute.
  • Add the coconut and coriander, mix well and add 2 cups of hot water.
  • Pressure cook for 2 whistles and allow the steam to escape before opening the lid.
  • Serve hot.

Also read our blog on Weight Loss Diet Plan to Lose Weight in a Week

Nutritive Value:
Calories    Carbs    Proteins   Fats
    217              38              7                4

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