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Healthy Diabetic Friendly Samba Wheat Upma | South Indian Recipe

Healthy & quick fix wheat upma…

Samba wheat or broken wheat is made by milling raw whole wheat grains coarsely, as a result, it’s not refined or processed. The healthiest version of wheat with amazing health benefits. It’s rich in fiber, calcium, iron, proteins & carbohydrates.

Different kinds of dishes can be made out of it. I’ve made upma, a popular South Indian dish out of it, tasted really good.

It’s an easy recipe & can be made served with chutney or other curries for breakfast, lunch or dinner.

Health Benefits of Samba Wheat or Borken Wheat

👉Rich in fiber than ordinary wheat as it’s not refined
👉High in protein, iron, calcium & good carbohydrates
👉Helps in weight loss
👉Helps to reduce high blood pressure levels
👉Maintains cholesterol levels
👉Prevents breast cancer
👉Diabetic Friendly

Other Upma recipes, click here

Chutney recipes, click here

Healthy Samba Wheat Upma | South Indian Recipe
Prep time
Cook time
Total time
Recipe type: Breakfast
Cuisine: Indian
  • Coconut Oil- 2 tbsp
  • Mustard seeds- 1 tsp
  • Chana dal- ½ tbsp
  • Urad dal- 1 tsp
  • Dried red chilies- 2
  • Curry leaves- 1 sprig
  • Onions, chopped- 1
  • Salt- 1½ tsp
  • Green chilies, chopped- 1 or 2
  • Ginger, minced- ½ tbsp
  • Water- 2 cups
  • Samba Wheat rava or Broken wheat- 1½ cups
  • Cashew nuts or Peanuts- 10
  • Ghee- 1 tbsp
  1. Place a saucepan over medium heat.
  2. Add oil, mustard seeds let splutter.
  3. Add chana dal & urad dal, let turn golden brown.
  4. Add dried red chilies & curry leaves.
  5. Add onions, season with salt.
  6. Add green chilies & ginger.
  7. Cook till onions turn light golden in color.
  8. Add water, let the water boil.
  9. Add wheat rava, keep stirring & combine well.
  10. Cook covered for a few minutes till rava turns soft.
  11. Add cashew nuts & ghee, cook for 2 minutes.
  12. Remove the pan from the heat.
  13. Enjoy with chutney or any curries.



Thas is the author of Cooking with Thas, a popular food blog with recipes from Indian, American and Fusion Cuisines. She has been blogging since 2009 and been featured in several magazines. Read more...