South Indian Vegetarian Low Carb Diet – Breakfast 1- Cracked Wheat Upma/Upittu



  • 1 cup Cracked Wheat Thick Variety
  • 4-5 green chillies
  • 1/4 cup frozen peas
  • 1 chopped red bell pepper
  • 1 chopped green bell pepper
  • 4-5 curry leaves finely chopped
  • 3 tsp finely chopped cilantro
  • Salt to taste
  • sugar to taste
  • 2 tsp lemon juice
  • 1 tsp mustard seeds, 1 tsp channa dal, 1 tsp urad dal, 1/2 tsp turmeric, pinch of hing for seasoning


  • First, in a non stick pan or any deep vessel fry the cracked wheat continuously until it turns golden brown. Make sure it doesn’t burn out. Transfer this onto a plate.
  • Next, add 2 tsp oil. When it is hot enough add all the seasoning ingredients one after another.
  • Add green chillies and curry leaves also.
  • Add the peas and bell peppers and 2 cups of water and cover.
  • Let this boil until the peppers are cooked.
  • Now add salt.
  • Once this boils as well, slowly add the cracked wheat.
  • While you are adding cracked wheat, make sure there are no lumps, so keep stirring continuously.
  • It should look watery when you have added all the cracked wheat. See right side of the picture.
  • Now, cover the vessel, and cook on slow fire for another 15-20 minutes, once the wheat is cooked, add finely chopped cilantro and lemon juice.
  • Serve with chatnipudi and yogurt.

P.S: Use any vegetables you wish, no potatoes.

7 responses to this post.

  1. Posted by Sirisha on May 2, 2016 at 7:33 pm

    Keep Posting .. Keep posting ri .. Am waiting 😊


  2. Posted by on May 3, 2016 at 1:58 am

    Hello Meera Raghu, I follow your blog almost everyday.Thanks for all the Rayaru pictures.

    Regarding the low carb diet, I have tried Quinoa . Quinoa in veggie rice ,as in our vangibath. Tried in dosa too.,this will have a slight methi like bitter taste when you grind quinoa, I have heard people use millet for idli. I also use rajgirao flour,Amaranth seed powder ,that is dantinasoppu seed.this has high amount of iron and zero carb.This I use for chapathi,dosa etc. Thx,Savitha

    Sent from my iPad



  3. Posted by Sanjeev on May 3, 2016 at 6:21 am

    Great recipe. I do a similar dish using Bulghur wheat instead of cracked wheat. I add lots of veges like cauliflower, green beans, carrot, aubergine, peas etc. Will try using cracked wheat, don’t know where to buy but will look for it in the Indian shop. Good luck with your low carb diet and hope you see the result soon. I do lot of exercise at the gym, so eat lot of carbs as I am hungry in the evening. Instead of giving up carbs, I’ve replaced them with good carbs. Brown rice & quinoa instead of white rice, whole wheat rotis, Bulghur wheat etc. Thanks for all the recipes, festival details, lyrics etc. Wonderful website. Sanjeev


  4. Posted by Roopa kulkarni on July 18, 2016 at 4:02 pm

    I also make pongal, kichdi, pulau with broken wheat. My kids also love it.


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