Vegetable dalia (broken wheat) upma

Ingredients

For 2 portions. Tick items as you go — nothing is changed for anyone else.

• 150 g dalia (broken wheat)
• 1 small onion, finely chopped
• 1 small carrot, finely diced
• 50 g green peas (matar)
• 1 green chilli, slit
• 1 tsp mustard seeds (rai)
• 8 curry leaves
• 1.5 tbsp sunflower oil
• 500 ml water
• 0.5 tsp salt
• 1 tsp lemon juice

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

1. 1Step 1. Dry-roast the dalia (about 1 cup, 150 g) in a pan for 2–3 minutes until lightly fragrant, then set aside.
2. 2Step 2. Heat the oil in the same pan, splutter the mustard seeds, then add curry leaves, green chilli and onion, and cook for 2–3 minutes.
3. 3Step 3. Add the carrot and peas, and cook for 2–3 minutes.
4. 4Step 4. Pour in the water (about 2 cups, 500 ml) and salt, and bring to the boil.
5. 5Step 5. Stir in the roasted dalia, reduce the heat, cover and simmer for 10–12 minutes, stirring occasionally, until soft and the water is absorbed.
6. 6Step 6. Finish with lemon juice and serve warm.

Allergens for your selection

• Contains: Cereals containing gluten

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.