Broken Wheat Upma (Dhaliya Upma)

Broken wheat/Dalia is said to be a healthy grain. It is nothing but wheat but broken into small pieces with little husk on it. It has become a practice to have dalia/ broken wheat, as diet food too. Our Indians have adopted as one of the must grain in the kitchen store. We can prepare loads of food items using this daliya. I have prepared Uppittu/Upma and we had it in the evening.

I have used dalia, green chilly, ginger and coconut.
Lets see some benefits of eating " Dalia/Broken Wheat " in our diet.
Broken wheat helps to reduce weight. It is high in protein and low in calories. It is filled with carbohydrates and good source of energy. It helps to reduce the high blood pressure and is rich source of Vitamin B1 and B2. It is filled with fiber and good for digestion. It is good for people who wants to control blood sugar since it is digested slowly and keeps you full for a long time. It also contain manganese. (Mineral).

Now lets see the recipe. : I have used small pressure cooker to ensure dalia is cooked well.

Things Needed :

Dalia/Broken wheat/ Bulgur : 1 to 1 1/2 cup
Water : 3 to 3 1/2 Cups
Green chilly : 3
Ginger : an inch (grated)
Coconut : Fresh and grated
To Season :
Oil : 2 to 3 Tablespoons
Ghee : 1 Tablespoon
Mustard seeds : 1 Teaspoon
Urid dal : 1 Teaspoon
Curry Leaves : 6 to 8 leaves
Coriander leaves : 1 Tablespoon (Optional)
Salt : As required

Method :

1. Wash and cut green chilly, corioander leaves.
2. Wash and remove the outer skin of ginger and wash it again. Grate it and keep it aside.
3. Grate coconut . Keep water for boiling.
4. Keep the pan on the fire and heat. Add oil, mustard seeds and urid dal.

5. Let the mustard seeds splutter. Add green chilly and curry leaves. Fry for 10 seconds.
4. Now add dalia and fry nicely for 2 to 3 minutes. Add boiling water and mix it well.
5. Cover it and cook on medium flame. Stir inbetween. Let it be there for 5 to 6 minutes.
6. Now open the lid, add required salt, grated ginger, fresh coconut and a table spoon of fresh ghee.

7. Add cut coriander leaves and mix it well. Serve healthy Broken Wheat Upma.

Note : 

It taste just like bansi/ the bigger size rava rava upma. Adding ghee is optional. Do not add more oil. It does not take much oil. Adding onions or any vegetable is optional. You can also use Palav Masala and prepare Broken wheat Palav  or Dalia bisibele baat, dalia mosaranna etc. You can cook them in a pan also. It takes littel more time.
Adding any spice is optional. Adding coconut is also optional/. Use of more water is optional.
Time : 2o to 25 minutes. 
Serves : 3 to 4 

Mangalore Southekai-Avarekai Spicy Curry

Mangalore Soutekai/Bannada Southekai/Sambar Cucumber one of the  Easiest and long lasting vegetable. It used be grown mostly in Southern side of Karnataka and  it is famouse as Mangalore Southekai.

Let me tell you a story from long long ago. Mangalore Southekai used be grown in summer and kept it hanged in the inner place of the house. We call it as ola adige mane  (Additional Kitchen by the side of the kitchen) and Padsale. (Padsale is normally a pooja room where everyday's pooja is performed. Because coastal area has the continuous rainy days for days together. So it is difficult toget vegetables during those days. (Once upon a time). People used to grow these Mangalore cucumber/ white pumpkin (booda kumbla)/ Red pumpkin (Sihi Kumbala) and kept for rainy days to make use of it. I do not think this is happening in these days. There is a big problem of labourers and no one wants to work in the field. It is may be because of new way of life. Most of the youngsters wants to wail away the time or wants some easy money to enjoy their life. Whatever it is the people who have lands are struggling to keep up the life going on.
Younger generation should start looking into taking care of the fields and to be back bone to their homes.
Anyways let me come back to the vegetable, Mangalore Southekai -Avarekai (field beans) Spicy curry. I have used these vegetable and legume and some spices are used to make it more spicy.
You may wonder where to get this Avarekai in this rainy season. I have done this curry in the Avarekai season and could not post it. So it is here now. We can use any legume/Kalu instead of Avarekai. Use of black channa or kabooli channa or cow peas/black eyed beans or Rajma or even Peas goes well with these combination. Eating Legumes are good and healthy habit since the legumes helps the body to be warm and healthy.
Let us see some benefits of using Cinnamon in our diet. 
Cinnamon is a spice that is made from the inner bark of Cinnamomum trees. There are two varieties of Cinnamon. One is from Ceylon (Shrilanka), which is said to be True cinnamon and the other variety is called Cassia cinnamon. This variety is more common in the shops.
Cinnamon contain many medical properties. Cinnamon is loaded with anti oxidant properties. Cinnamon is loaded with anti inflammatory properties. It helps the body to fight infections and repair tissue damages. Lower the risk of diseases. It helps to reduces level of bad cholesterol and helps the good cholesterol to be stable. It helps to balance the blood pressure and diabetes and lowers the blood sugar levels and has a powerful anti diabetic effect.
Mangalore Southekai -Avaekai Spicy Curry has No onions or No garlic

Lets see the recipe Now :

Things Needed :

To Cook :
Mangalore Southekai : 1 Bowl (Half of one medium size).
Avarekai /Field Beans : 1/4 K.g. ( 1 Bowl)
Toor Dal : 1 Handful ( 2 Tablespoons full).
To add : 
Tamarind : A small marble size
Salt : As required
Coriander Leaves
Coconut- Spice ground mixture.
Turmeric Powder : a little
Spices to add for Masala : Fresh 
Methi Seeds : 1/4 Teaspoon
Urid dal : 1/2 Teaspoon
Coriander seeds : 2 Tablespoons
Jeera /Cumin seeds : 1/2 Teaspoon
Clove : 2
Cinnamon stick : A small piece (Half inch)
Red Byadagi chilly : 5 to 6
Curry Leaves : 5 to 6
Ingh/Asafoetida : a pinch
Coconut : 3 to 4 Tablespoons (Half cup)
Oil 1 Teaspoon
Seasong : 
Oil 1 Teaspoon
Mustard seeds : 1/2 Teaspoon
Jeera : 1/2 Teaspoon
Curry Leaves : 5 to 6

Method :

1. Wash and cut soutekai and put it in water. It takes away the bitter if there is. Wash it again and cook till they turn soft and keep it aside.

2. Wash and pressure cook dal and Avare kai and leave it for cooling.

3. Dry roast/use a teaspoon of oil and fry methi seeds, urid dal, add coriander seeds and roast it well.
4. Add chilly, curry leaves, clove and cinnamon . Fry nicely for a minute and add jeera.
5. Shift the fried masala to a plate. Grate coconut. Grind coconut with fried spice and tamarind.
6. Use required water and grind it till paste. Remove from the mixi jar and keep it aside.

7. Keep a big pan on the fire and heat. Add oil, mustard seeds and jeera.
8. Let it splutter. Add curry leaves and ingh. Add cooked southekai/Mangalore cucumber.
9.Add cooked dal, avarekai/field beans, salt, Turmeric powder. Mix it well.
10. Let it cook for a while. (2 to 3 minutes).
11. Add ground coconut and spice mixture. Mix it well and cook it for 2 to 3 minutes.

12. Shift the curry to a serving dish and serve with main dish.

Note :

You can add little jaggery if you like a bit of sweetness in the curry. You can also add more /less or no dal to the curry (Optional). Adding fresh spice adds to the taste. You can use any masala powder instead of home made spice powder. (optional). Adding cinnamon and clove adds taste and aroma to the curry. (Optional).
Time : 30 Minutes
Serves : 3 to 4 .