Monday, August 20, 2012

Cracked Wheat Upma With Oven Roasted Vegetables

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Cracked Wheat Upma with Roasted Vegetables is a match made in heaven. We love it at our house. My husband never warmed up to anything brown until recently(say 1-2 yrs n counting). To make him eat brown rice, wheat bread, Whole-Wheat Roti,Wholegrain cereals, I had to do just about everything shy of walking upside down. Now I am happy to say he has acquired the taste and tolerance for them and let me tell you, its a blessing!

How it can be made in 30 minutes:
The night before: Peel the carrots, sweet potato and a whole head of garlic. Snip the beans for Upma and peel the carrrot and onions for Upma
Minute 1- Minute 8: Preaheat the Oven to 400 degrees F, Chop the vegetables to be baked, Coat them with the Olive oil drizzle and stick it into the oven to be bake for 20 minutes.
Minute 9 - Minute 18:  (While the vegetables are baking) Cut the Onions and other vegetables for the upma.
Minute 18 - Minute 22: Saute the veggies, Microwave the water for Upma for 4 minutes
Minute 22- Minute 30: Cook the Upma.
End of 30th Minute: Upma and Roasted Veggies are done cooking. **Ding**

For the Oven-Roasted Vegetables
  • 2 Sweet Potato, peeled
  • 2 Carrots, Peeled
  • ~12 - 15 #s Brussels Sprouts
  • 1 Summer Squash
  • 3-4 Garlic Clove, minced
  • 3/4 Tbsp Cracked Black Pepper
  • 3-4 Tbsp Olive Oil
  • 1 Tbsp Dried Rosemary
  • Salt as needed
For the Cracked Wheat Upma:
  • 1 Medium Red Onion
  • 6 String Beans, ends snipped
  • 2 Small Red or Yellow Potatoes, skin-on
  • 1 Carrot
  • 1/3 Cup Fresh/Frozen Green Peas
  • 3-4 Hot Green Chilies
  • 1 Tbsp Ginger-Garlic Paste
  • 1 Cup Coarse Cracked Wheat
  • 2 to 2-1/4 Cups Hot Water
  • Roast the Vegetables in the Oven: Preaheat the oven to 400 degrees F. Slice and dice the vegetables into bite sized pieces and add it in a wide shallow bowl. 
  • Make the drizzle by combining the Oil, minced garlic, salt, cracked pepper and rosemary. Pour it over the veggies and using hands combine.
  • Spread the veggies in a single layer on a aluminum-foil lined baking sheet or pizza pan. Stick it in the bottom rack of the oven. Midway(10 minutes) rotate the pan so the veggies are evenly baked.
  • Watch carefully after 18 minutes cause the edges of the brussels sprouts start to blacken.After 20-22 minutes of roasting, remove it from the oven.
  • While the veggies are getting roasted, Make the Upma: Microwave the water in a bowl for 4 minutes until it is hot. Prick the green chillies in several places. Quickly chop the onion, beans,carrot and potatoes into small chunks.Heat the Oil and saute all the cut vegetables along with green chillies, ginger-garlic paste for 4 minutes on medium high flame. Add the fresh/frozen peas.Sprinkle salt and stir to incorporate.
  • Soonafter, add the coarse cracked wheat. Stir to incorporate.
  • Stir to incoporate.
  • Pour the hot water and check for taste. Add more salt and cracked pepper, if needed. Lid the pan and cook at medium flame for 6-7 minutes.
  •  Cracked wheat cooks quickly. Gently fluffy the cooked cracked wheat and switch off the stove. 
  • Serve the delicious upma with roasted vegetables. Super healthy and super-yum and all in 30 minutes. How cool is that?

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  1. wholesome & nutritious dish

  2. Thanks for the efforts in taking time to track by the nice and helpful..

  3. It looks amazing. If I don't care for a veggie I roast it and it tastes great! I would eat this whole plate :)

  4. Oven roasted veggies will definitely give a wonderful flavour to this upma,inviting and colourful CL..

  5. looks so yummy and with loads of vegetables sure it is tasty too...

  6. Droolworthy. Healthy and delicious


  7. this will def be a hit love the oven roasted in upma..

  8. With that much of veggies, it is bound to be healthy and tasty.Nice dish CL..

  9. That's a very "East meets West" dish.. Love the variety of veggies in the dish -- so healthy, nutritious and delicious.

  10. Look full veggies together... very Bright very light.. Awesome

  11. Yum! This such a scrumptious dish. You'll be definitely full when you have some of this. Thanks for sharing your recipe.
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