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Broken Wheat Upma – Indian Vegan Breakfast

Broken Wheat Upma - Indian Vegan Breakfast is a quick, easy and healthy way to start the day.
Total Time25 mins
Course: Breakfast
Cuisine: Indian
Servings: 4
Calories: 194.76kcal


  • 1 cup broken wheat
  • 3 plum tomatoes
  • 1 tablespoon oil
  • 1 teaspoon mustard seed
  • 1 teaspoon urad dal
  • 2 finely chopped green chillies
  • ½ teaspoon rasam powder
  • ½ teaspoon jaggery
  • ¼ teaspoon asoefetida
  • salt to taste


  • In a dry skillet, roast the broken wheat until it becomes aromatic and starts to change color, about 3-4 minutes.
  • Transfer to a plate and set aside.
  • With a sharp knife, mark an x on the bottom of each tomato.
  • In a pot of boiling water, add tomatoes and cook for a few minutes until the skin cracks.
  • Remove to a bowl of ice water and as soon as they cool, remove the skin.
  • Puree the tomatoes.
  • In a large skillet, heat oil.
  • Add mustard seeds. Once they start to pop, add urad dal. Saute for a few seconds.
  • Add the chillies and asoefetida. Saute for a few seconds.
  • Add 2 ½ cups water, rasam powder, jaggery and salt. Bring to a boil.
  • Add broken wheat, cover, reduce heat to low and simmer until all the liquid has been absorbed, 5-10 minutes.


Calories: 194.76kcal | Carbohydrates: 35.89g | Protein: 5.56g | Fat: 4.62g | Saturated Fat: 0.42g | Sodium: 270.46mg | Fiber: 6.36g | Sugar: 2.73g
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