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Cracked Wheat Upma

Cracked Wheat Upma
Course: Side
Cuisine: Indian
Servings: 4 servings
Author: Vaishali ยท Holy Cow! Vegan Recipes


  • 1 cup cracked wheat (this is not the same as bulghur which is used widely in Middle Eastern foods. Bulghur is already partially cooked when you buy it. Cracked wheat is just the broken raw wheat kernel)
  • 2 cups water
  • 2 tsp vegetable oil like canola
  • 1 tsp mustard seeds
  • A generous pinch of asafetida/hing (optional)
  • 1 tsp grated ginger
  • 2 dry red chillies , broken into halves
  • 1/4 tsp turmeric
  • 1 medium onion , finely diced
  • 2 bell peppers , finely diced (I used red and yellow, but green would be fantastic here. Also, feel free to substitute with any vegetable that doesn't need too much cooking time, like cabbage or carrot. Even boiled potatoes could be added)
  • 1 cup frozen green peas
  • Salt to taste


  • Heat a dry skillet. Add the cracked wheat and dry-roast, stirring constantly, about 5 minutes over medium heat. The wheat should turn a couple of shades darker. Remove to a plate and set aside.
  • Add the oil to the skillet.
  • Add the mustard seeds and asafetida. When the seeds sputter, add the onions and saute for a couple of minutes until the onions start to soften and turn translucent.
  • Add the red chillies and turmeric and stir in.
  • Immediately add the ginger and peppers and stir-fry a couple more minutes.
  • Add the peas, water and salt and bring to a boil. Add the roasted cracked wheat and stir to mix, then cover with a tight lid, turn the heat to low, and allow it to cook for 15 minutes.
  • Turn off the heat and let it stand about 10 minutes before opening. Garnish with coriander leaves or even some shredded coconut, if desired.
  • Serve hot with the peanut-veggie curry (recipe follows).