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Sundaikkai Godhumai Rava Upma

Sundaikkai Godhumai Rava Upma
Broken wheat and turkey berries are very good for diabetes. Combining them as a single dish gives a myriad of benefits. Broken wheat has low gi when compared to rice and it is often recommended for any diabetic patient as a replacement of rice for Indian recipes.

Turkey berries or Sundaikkai (in tamil) on the other has is one of the best vegetable recommended for diabetic patients. Consuming turkey berries for consecutive 5 days will completely bring the sugar in control. We get turkey berries in almost all grocery shops in Singapore as they are also used in other cuisines apart from Indian cuisines. Broken wheat on the other hand, is widely used in many dishes, it also has a name called Dalia.

Upma is a dish which is widely consumed in Indian diet. The recipe is very easy to prepare and it requires very less amount of oil when compared to the regular upma. To make the process more easier, I have used pressure cooker for this recipe. However, you may wish to use an electric cooker (under rice cooking mode) or you may just cook them in a pan by stirring continuously. The broken wheat to water ratio does not change in any of the methods and it is always 1:2.
Sundaikkai Godhumai Rava Upma


Preparation Time: 10 minutes
Cooking time : 30 minutes
Yields : 2 cups

Ingredients (Refer Video)
TurkeyBerry /Sundaikkai – 20 nos
Broken Wheat/ Dhalia – 1 cup
Water – 2 cups 
Onion – ¼ cup
Turmeric – ½ teaspoon
Green chili – 1 for less spicy
Ginger – 1 inch
Hing Powder – A generous pinch
Mustard – 1 teaspoon
Channa dhal – 1 teaspoon
Coriander  leaves- few
Curry leaves – few
Oil – 3 -4 tsp


Preparation
1.       To begin making Sundaikkai Godumai Rava Upma, Slit the sundaikkai / turkey berries by cutting them into half or you may just crush them in a mortar pestle - Refer video.
2.       Chop onion, ginger finely.
3.       Take a pressure cooker, add oil and hing.
4.       Once the oil is hot, add mustard seeds and as they splutter, add channa dhal and fry for few seconds or until the dhal turns golden brown.
5.       Add chili, ginger , curry leaves and fry.
6.       Add onions fry until they turn pinkish.
7.       Add turkey berries or sundaikkai and fry until they are cooked but at the same time a bit crunchy.
8.       Add 2 cups of water and salt. Allow it to boil.
9.       When it starts to boil, add the broken wheat slowly and stir it for a minute so that no lumps are formed.
10.   Close the pressure pan and allow it to give 3 whistles.
11.   Switch off and open once the pressure releases. Mix them once and garnish with coriander leaves.
12.   Upma is ready. To make it completely diabetic friendly serve it with yogurt



Sundaikkai Godhumai Rava Upma






Ingredients
TurkeyBerry /Sundaikkai – ½ cup
Broken Wheat/ Dhalia – 1 cup
Water – 2 cups
Onion – ¼ cup
Turmeric – ½ tsp
Red chili 1 or Green chili – 3
Ginger – 1 inch
Hing cake – 1 small piece
Mustard – 1 tsp
Cumin seeds – 1 tsp
Channa dhal – 1 tsp
Peanuts – 2 tsp
Methi seeds -  1tsp
Curry leaves – few
Coriander  - few
Oil – 1 tblsp
Salt to taste
Measurements
1 tsp = 5ml
1 tblsp – 15 ml
1 cup = 237 ml

Sundaikkai Godhumai Rava Upma


Preparation

1.       Slit the sundaikkai / turkey berries. Chop onion, ginger finely.
2.       Take a pressure cooker, add oil, hing, mustard, peanuts, Bengal gram, methi seeds, cumin seeds and let it fry.

3.       Add chili, ginger , curry leaves and fry.
4.       Add turkey berries or sundaikkai and fry until they are cooked but at the same time a bit crunchy.
5.       Add turmeric ,salt and 2 cups of water. Allow it to boil.

6.       When it starts to boil, add the broken wheat slowly and stir it for 1 minute so that no lumps are formed.

7.       Close the pressure pan and allow it to give 3 whistles.

8.       Switch off and open once the pressure releases. Mix them once and garnish with coriander leaves




Upma is ready, serve with onion cucumber raita.
Sundaikkai Godhumai Rava Upma
Sundaikkai Godhumai Rava Upma


รจ Do not change the proportions of water and broken wheat.