Wheat Rava Upma/Khicidi

      

          Wheat ,in my previous post i have mentioned some health values about it.Wheat is a good source of minerals like manganese,magnesium and selenium,phosphorus,zinc,iron ,potassium and copper. However,Calcium is found  in small quantities in wheat.Wheat acts as a good laxative.Not only minerals also vitamins like B6, niacin, thiamin, folate, riboflavin ,Vitamin E and K are present in minimum level.Though it contains all the above vitamins and minerals that help our body,the good thing is it's a low calorie food.

          Wheat also controls diabetes and cholestrol.Not only these benefits we may get through it ,still there's a lot more to know.It will go into an elaborate post,so i wish to stop here.Coming to the recipe,wheat rava upma/khicidi,whole wheat grains are broken down into small granules.The size of the granules may vary.some people also use it as a replacement for rice,they cook the wheat rava and have it with their meals (instead of rice)accompanying sambar,curd rice.unlike the ordinary white rava ,we don't need to roast it before use,we can simply  add it to the recipe.Instead of the usual upma,this recipe is slightly a varied one from upma category.

Ingredients

Serves 2-3

Wheat rava - 1cup

Mixed Veggies -Given Below

Onion - 1 no 

Tomato - 1 no(chopped)

Ginger Garlic paste - 1.5 tsp

Green Chily - 1 no(slit)

Turmeric Powder - 1/4 tsp

Coriander Powder - 1 tsp

Chilli Powder - 1 tsp

Water - 3 Cup

Pudhina& Coriander Leaves - few

Salt - as reqd

Oil - as reqd 

Mixed veggies: 

Totally measuring 1 Cup Volume

Carrot -1 no 

Beans - 4 no

Babycorn - 2 no(Optional)

Capsicum - 1 no

To Temper

Oil - 1 tsp

Mustard seeds - 1/4 tsp

Method

• Keep the ingredients ready.Cut the onions lengthwise/chop it.Here i have cut the onions length-wise.In a pressure cooker add oil,add mustard,let them splutter.Then add the onions,green chilly.Saute them for a while or until the onions turn transparent.Later add the chopped tomatoes,saute them well for 2 - 3 minutes.

• Add the mixed veggies and saute for a while ,until the raw smell goes off.Keep the flame -Medium.Add the ginger-garlic paste and saute for 3-4 minutes under medium flame.Then add the turmeric,chilli,coriander powders and salt and cook for 3 minutes.

• Add the 3 cups water and let it boil.Add the chopped coriander and pudhina leaves.Reserve a few for final mixing.When the water starts bubbling around the edges,add the wheat rava slowly.Give it a mix with the ladle.Close the cooker lid and wait for 3 whistles.

• When the pressure has settled down open the lid .Add the reserved coriander-pudhina leaves and mix gently allover.At this stage if you wish ,you can add 2 tsp of gingelly oil.Which gives a non-sticky appearance.

• Serve hot with coconut chutney.