Recipe Details
Buckwheat upma
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
