Bulgar Upma

Bulgar is a whole wheat grain with 5% of removal of bran. It is parboiled and dried. In India it is called as Daliya. Daliya is mostly eaten as hot cereal by boiling in milk with added sugar. Upma is a usual breakfast recipe in India cooked with semolina. Cooking upma with bulgar has many benefits.

Benefits of Bulgar ( Daliya)

1/2 cup of cooked bulgar has 4 grams of fiber, 2.8 grams of protein and is also a rich source of B vitamins and particularly minerals like manganese. Manganese has a role in blood sugar control. Also its low glycemic index  does not cause blood sugar spikes unlike  semolina ( suji) which is not a whole grain.  This makes ideal recipe for diabetics.  With all its nutrients it has only 145 calories in it and can make you feel full for a long time.  1 cup will provide  9 grams of fiber which can enhance gut health and can help relieve constipation when combined with other fiber rich foods there by impacting colon health.

I added more protein by adding peas and paneer since originally I made the recipe for people on dialysis.The idea behind the recipe is to provide taste and flavor with out using much salt to help decrease thirst. Usually people on dialysis  struggle to get fiber in their diet but with appropriate planning and use of rich grains like this, optimal nutrition can be provided. I cook this as one of my breakfast option sometimes with peas, at other times with bell peppers or broccoli. Aroma of this dish invites a lot of compliments even if they do not know what’s in my box after I heat it in the microwave and sit to eat at my work place.

Portions: 8, serving size: 1/2C

Ingredients:           

  • 1 C Bulgar
  • 1/2C Peas, Fresh
  • 1 tsp Mustard seeds (Rai)
  • 1/2tsp Cumin seeds (Jeera)
  • 1 tsp green chilies
  • 1tsp grated ginger
  • 1Tbsp coriander leaves
  • 1/4C Curd, -Sour
  • 1/2C Home-made Paneer, toned milk
  • 1Tbsp Vegetable Oil

Preparation

  1. Boil 1 liter of water on one of the stove.
  2. On another stove, heat oil in a non-stick pan. Once oil is hot, add mustard seeds and then cumin seeds. When mustard seeds make a crackling sound, add ginger, green chilies, peas, and 1 cup of bulgar and fry it for 7-10 minutes on medium to high flame stirring continuously.
  3. Once bulgar fries, add sour curds to the mixture and stir again for 3 min.
  4. Add boiling water to the sautéed above mixture.
  5. Cook it for 10minutes or till water evaporates.
  6. Crumble fresh home- made paneer and add to the cooked upma to make it more nutritious.
  7. Bulgar upma is ready to be served.

Nutrients per Serving

  •  Calories: 145 Kcal
  • Protein: 4. 5g
  • Fat: 4.5 g
  • Sodium: 120 mg
  • Phosphorus: 72 mg
  • Calcium: 40 mg
  • Potassium: 108 mg
  • Dietary Fiber: 4 g
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