Recipe Details

Buckwheat upma

Buckwheat upma

04 Jul 2019 164 Views

Buckwheat also known as kuttii na daaro which is believed to be a grain, is a actually a seed of a plant crop. Buckwheat can be eaten in its raw or cracked form. Due to a distinctive nutty taste that it has, it can be easily used in various recipes instead of wheat. Being a super food, it has much more nutritional benefits than any other grain. Its also a very good alternative to those having glucose intolerance.

So, here is a recipe which you can introduce in your daily meal to enrich yourself with fibre, magnesium and protein etc.


Method

  • In a pan, dry roast the buckwheat groats until golden and roasted. Keep the flame low and roast.
  • Remove the roasted groats onto a flat plate. In the same pan, add oil, splutter mustard seeds, add curry leaves, hing and slit green chilies and sauté for a minute.
  • Now add veggies to this and add 1/2 cup water, add salt and cook it covered until the veggies are almost done. Let them cook for about 6-8 minutes.
  • Remove the cover and add the roasted groats to this and mix well and add another 1/2 cup water and cover and cook for another 8-10 minutes.
  • By this time, all the water will be absorbed well by the groats. Garnish with coriander leaves and serve warm with some curd.

Ingredients

Buckwheat groats: 50 gms

Onion: 1

Mixed vegetables (I have used capsicum, carrots, French beans): 1 and ½ cup

Mustard seeds: ¼ tsp

Green chilies: 2

Hing: a pinch

Turmeric powder: ¼ tsp

Curry leaves, 4-5 torn in two

Salt: As per taste

Oil: 1 tsp


Nutritive Value

ENERGY – 250 Kcal

PROTEIN – 7gm

CARBOHYDRATES – 45 gms

FATS – 6.5gms