BROKEN WHEAT SAMBAR MEAL/ONE POT WHEAT SAMBAR MEAL

Studies reveal the nutritious value of wheat to be extremely important to our healthy living. It lowers blood cholesterol and regulates blood glucose levels in diabetic people. If you wish to get the maximum nutrient value of wheat, it is better to choose whole wheat grains or broken wheat rather than refined flours. If you buy and use the whole wheat or broken wheat, you are assured of all nutrients of the germ, endosperm as well as the bran. The nutrients packed with whole wheat/broken wheat are vitamin B complex, vitamin E, folic acid and minerals like manganese, magnesium and zinc.  

Wheat thereby assures a healthy meal. It is rich in fiber. 

It controls obesity, especially in women.

It improves body metabolism.
Prevents gall-stones.
It promotes women's gastrointestinal health.
Protective against Breast cancer.
It prevents childhood Asthma.
It treats coronary diseases.
It supports cardiovascular system in postmenopausal women. 
It is a great source of energy with low glycemic index.
Rich source of vitamin B1 and B2.

Broken wheat can be cooked just like rice and as so many variety rice.So it is replaced the rice.
Be it with curd or dal or gravy it is an enjoyable delicious meal to us.


There are many recipes with broken wheat. I am posting one of them here. 

How to prepare one pot meal of Sambar broken wheat meal?

Ingredients:

Broken wheat 200 gms
Toor dal 75 gms
Sesame oil one tablespoon
Bellary onion one chopped
Turmeric one spoon
Sambar powder one tablespoon
Curry leaves one sprig
Asafoetida one pinch
Mustard seeds one spoon
Radish discs (Peeled off and cut)
Tomato medium size or hybrid tomato of your choice.
Tamarind extract one cup
Salt to taste
Cilantro leaves one cup
















Procedure:

Heat the pressure cooker (5 lit) and pour sesame oil over a medium flame.
Add mustard seeds to splutter
Add shallot or Bellary onion, curry leaves and turmeric and saute till the onion turn translucent.
Add radish discs and tomato dices
Saute well.
Add sambar powder and asafoetida.
Pour the tamarind extract.
Add little cube of jaggery( Optional)
Allow to boil for a few minutes.
Meanwhile Wash the broken wheat and Toor dal two times and add adequate water( Four cups of water)
Transfer the wheat and dal mix with water to the boiling tamarind extract.
Add salt.
Allow to boil for five minutes.
Close the lid and place the weight.
Allow three whistles and simmer the flame.
Allow one more whistle in a simmer level.
Switch off the flame.
Keep aside to cool.

Open the lid. Toss two spoons of cow ghee or sesame oil as per your choice. Give a gentle stir. 
Serve hot. Enjoy more. Acquire slim beauty and strength.

:)




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