• Cracked wheat porridge (fada upma) (Alan Benson)Source: Alan Benson

Here's a wholesome breakfast packed with vegetables and a hint of spice.






Skill level

Average: 4 (32 votes)


  • 2 tbsp vegetable oil
  • 1 tsp mustard seeds
  • ½ tsp asafoetida (see Note)
  • 10 cashew nuts
  • 400 g cracked wheat
  • 50 g peeled, finely chopped potato
  • 50 g finely chopped capsicums
  • 50 g finely chopped carrots
  • 50 g frozen baby peas           
  • ½ tsp ground coriander
  • ½ tsp ground cumin
  • ½ tsp ground turmeric
  • ½ tsp finely chopped green chilli, squashed to a paste with the back of a knife
  • ½ tsp finely chopped fresh ginger, squashed to a paste with the back of a knife
  • salt to taste
  • 2 tsp lemon juice, plus extra lemon wedges to serve
  • 1 tsp caster sugar
  • chopped fresh green coriander

Cook's notes

Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.


The following recipe has been tested and edited by SBS Food and may differ slightly from the podcast.

Heat oil in a heavy-based saucepan over medium heat. Add the mustard seeds, and once they start to splutter, add the asafoetida, stir, then add cashew nuts, stirring constantly until they are golden brown.

Add the cracked wheat and toast until golden brown. Add 4 cups (1 litre) of water and bring to a boil.

After the first boil, add all the vegetables, stir, then add ground coriander, cumin, turmeric, green chilli and ginger paste, and salt to taste. Give it a good stir, cover the pan with the lid and let it cook over low heat for 15-20 mins, or until the vegetables are tender and the cracked wheat has soaked up the water.

Just before serving, add the sugar and lemon juice and stir well. Garnish with fresh chopped coriander and extra lemon wedges to serve.



• Asafoetida (also known as hing powder) is available from Indian food stores or online.


Photography by Alan Benson.