Meal Prep · Indian
Broken Wheat Porridge
A wholesome and comforting Indian breakfast or light meal, packed with fiber and nutrients.
Ingredients
Tap to check offMethod
Step-by-step- Rinse the broken wheat thoroughly under running water and drain. You can also lightly roast it in a dry pan for 2-3 minutes until aromatic for a nuttier flavor, then set aside.
- In a pressure cooker or a heavy-bottomed pot, heat ghee or oil over medium heat. Add cumin seeds and mustard seeds; let them splutter.
- Add asafoetida, then add the chopped onions and sauté until they turn translucent, about 5-7 minutes.
- Stir in the grated ginger and green chilies. Cook for another minute until fragrant.
- Add the mixed vegetables, turmeric powder, and red chili powder (if using). Sauté for 3-5 minutes until the vegetables are slightly tender-crisp.
- Add the rinsed broken wheat to the pot and mix well with the vegetables and spices. Sauté for 2 minutes.
- Pour in the hot water or vegetable broth and add salt to taste. Stir everything together.
- If using a pressure cooker, close the lid and cook for 2-3 whistles on medium heat. If using a pot, cover and simmer on low heat for 15-20 minutes, or until the broken wheat is soft and all the water is absorbed, stirring occasionally.
- Once cooked, let the pressure release naturally if using a pressure cooker, or let it rest for 5 minutes if using a pot.
- Garnish with fresh coriander leaves and a squeeze of lemon juice before serving hot.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 9 g |
| Carbohydrates | 48 g |
| Fiber | 7 g |
| Fat | 7 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store leftover broken wheat porridge in an airtight container. It may thicken upon cooling.
Freezer Not recommended
While technically possible, the texture can become mushy upon thawing and reheating. Best consumed fresh or refrigerated.
Reheat Stovetop/Microwave
To reheat, add a splash of hot water or milk to loosen the consistency. Reheat gently on the stovetop or in the microwave until warmed through, stirring occasionally.
Chef’s Corner
- For a richer flavor, toast the broken wheat in a dry pan for a few minutes until aromatic before adding to the pot. This also helps prevent it from becoming sticky.
- Customize your porridge by adding other vegetables like spinach, peas, or potatoes. For added protein, you can stir in some cooked lentils or paneer cubes.
- Adjust the consistency to your preference; if you like it thinner, add more hot water when reheating or serving.
