Bulgar Wheat Uppuma/Kichidi

Bulgar wheat is a very nutritious cereal and made from wheat. It is very commonly used in all middle eastern and European countries. Bulgar wheat is very rich in fiber and proteins. It also has a low glyceamic index , which means that it will take a longer time to digest compared to rice. Hence it is a very good source of protein and carbohydrate for diabetics. The sugars and starch found in Bulgar wheat will take a longer time to reach the bloodstream and so blood sugar levels will be kept under check.

 Ingredients :

1 cup Bulgar wheat
1 onion
1 potato
1 cup mixed vegetables ( peas, corn, carrot, beans etc)
1 tsp mustard seeds
1 tsp urad dal
curry leaves, few
1/2 inch ginger chopped
2-3 green chillies chopped
coriander leaves
1/2 tsp turmeric powder
salt to taste
2-3 tsp oil

Method :

Soak the Bulgar wheat in hot water for an hour. When the Bulgar wheat is quite soft, drain it, fluff it with a fork and leave it aside.

In a Pan, add 2-3 tsp of oil. Add the mustard seeds once the oil is heated through. Once the mustard seeds start spluttering , add the urad dal, curry leaves. Let the urad dal become golden brown,. Next add the chopped onions . Saute them till translucent  Next add the chopped potatoes and mixed vegetables. Saute them till well done. Add salt and turmeric powder.  Now add the fluffed Bulgar wheat to the mixture. Lightly stir it till well mixed. Sprinkle the chopped coriander leaves over it and serve hot with either chutney or sambar or just have it plain. Bulgar wheat  uppuma is a very tasty and nutritious dish.