Quick and easy to make, Dalia Upma (Broken Wheat Upma) is a healthy breakfast option that can be made in a jiffy. It’s diabetics friendly and great for weight loss too (vegetarian)
Here are some more upma recipes, that you can prepare for breakfast – Bread Upma, Rava Upma, Semiya Upma, and Ragi Semiya Upma.
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About This Recipe
Dalia Upma (Broken Wheat Upma) is a healthy breakfast recipe made using dalia or broken wheat.
It is also known as Godhi Upma or Godhuma Upma in different parts of the country.
This dish is great for diabetics and if you are on a weight loss journey. It is also great to pack for school or office lunch boxes.
You can make dalia upma recipe in a traditional cooker or an instant pot. I have explained both processes in the post below.
Health Benefits Of Broken Wheat (Dalia)
Broken wheat is a nutritious grain that offers a variety of health benefits.
It is rich in vitamins and minerals, including magnesium, potassium, and zinc.
Broken wheat is also a good source of fiber, which can aid in digestion and help regulate blood sugar levels.
It is low in calories and fat, making it a healthy choice for those watching their weight.
Dalia is good for heart health due to its high content of soluble fiber, which can reduce cholesterol levels.
Ingredients
Dalia – Dalia is also called broken wheat or cracked wheat. You will get it in any Indian grocery store or online. Try to use organic dalia.
Vegetables – I like to add a lot of veggies to this upma recipe to make it wholesome.
I have added carrots, green peas, onions, green chilies, and green beans, but you can add more vegetables of your choice.
Green bell peppers (capsicum), green onions (scallions), mushrooms, broccoli, etc are some options.
Ghee & Oil – I have used a combination of ghee and vegetable oil, but you can use either of them or any cooking of your choice to make broken wheat upma.
Peanuts & Cashew Nuts – I love the bite peanuts and cashew nuts add to this upma.
Green Chillies – To add that much-needed spiciness, add in the green chilies. You can increase or decrease the chilies according to your taste preference.
Others – You will also need asafetida (hing), lime juice, cilantro (fresh coriander leaves), curry leaves, mustard seeds, cumin seeds, fresh ginger, water, and salt.
How To Make Dalia Upma
Roast The Dalia
Add 1 cup of dalia to a pan and dry roast on medium heat until slightly browned and aromatic, stirring continuously.
Remove the pan from heat and let the roasted daliya cool completely.
Add the roasted dalia to a fine-mesh strainer and rinse it well under running water.
Make Dalia Upma
In A Traditional Pressure Cooker
Heat 1 tablespoon vegetable oil and 1 tablespoon ghee in a pressure cooker over medium-high heat.
Once the oil is hot, add ¼ teaspoon asafetida, ½ teaspoon mustard seeds, 1 teaspoon cumin seeds, 2 teaspoon chopped green chilies, 1 teaspoon chopped ginger, and 10-12 whole curry leaves, and let them crackle for 5-6 seconds.
Add 2 tablespoon peanuts and 2 tablespoon cashew nuts and fry until they turn slightly brown, stirring frequently.
Now add ¼ cup of cubed carrots, ¼ cup green peas, and ¼ cup chopped green beans, and saute for a minute.
Add 2 cups of water and 1 teaspoon salt and bring the water to a boil.
Add the roasted dalia and mix well.
Close the lid of the pressure cooker and cook for two whistles on high heat.
Remove the cooker from the heat and let the pressure release naturally.
Open the lid.
Add 1 tablespoon lime juice and 2 tablespoon chopped cilantro and gently fluff the dalia upma with a fork. Serve hot.
In An Instant Pot
Press SAUTE button on the instant pot.
Add 1 tablespoon vegetable oil and 1 tablespoon ghee to the pot.
Once the oil is hot, add ¼ teaspoon asafetida, ½ teaspoon mustard seeds, 1 teaspoon cumin seeds, 2 teaspoon chopped green chilies, 1 teaspoon chopped ginger, and 10-12 whole curry leaves, and let them crackle for 5-6 seconds.
Add 2 tablespoon peanuts and 2 tablespoon cashew nuts and fry until they turn slightly brown, stirring frequently.
Now add ¼ cup of cubed carrots, ¼ cup green peas, and ¼ cup chopped green beans, and saute for a minute.
Add 1 cup and ¼ cups of water and 1 teaspoon salt and bring the water to a boil.
Add the dalia and mix well.
Close the lid of the instant pot and set the valve to the sealing position.
Press the CANCEL button and then press the PRESSURE COOK button.
Set the timer to 4 minutes at high pressure.
Once the timer goes off, let the pressure release naturally for 10 minutes.
Release the remaining pressure manually and open the lid.
Add 1 tablespoon lime juice and 2 tablespoon chopped cilantro and gently fluff the dalia upma with a fork. Serve hot.
Serving Suggestions
You can enjoy dalia upma for breakfast on its own or along with chutneys such as Coconut Chutney, Tomato Onion Chutney, Peanut Chutney, etc.
You can also serve it with a raita of your choice, for lunch or dinner.
Storage Suggestions
Broken Wheat Upma can be stored in an airtigt container for upto 3 days.
Reheat in a pan or a microwave befor serving. If it looks dry, then splash some water over it before heating.
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Recipe Card
Dalia Upma Recipe (Broken Wheat Upma)
IngredientsÂ
- 1 cup dalia (broken wheat)
- 1 tablespoon vegetable oil
- 1 tablespoon ghee
- ¼ teaspoon asafetida (hing)
- ½ teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 2 teaspoons chopped green chilies
- 1 teaspoon chopped ginger
- 10-12 whole curry leaves
- 2 tablespoons peanuts
- 2 tablespoons cashew nuts
- ¼ cup cubed carrots (¼-inch cubes)
- ¼ cup green peas
- ¼ cup chopped green beans
- 2 cups water
- 1 teaspoon salt
- 1 tablespoon lime juice
- 2 tablespoons chopped cilantro (fresh coriander leaves)
Instructions
Roast The Dalia
- Add dalia to a pan and dry roast on medium heat until slightly browned and aromatic, stirring continuously.
- Remove the pan from heat and let the roasted daliya cool completely.
- Add the roasted dalia to a fine-mesh strainer and rinse it well under running water.
Make Dalia Upma
In A Traditional Pressure Cooker
- Heat oil and ghee in a pressure cooker over medium-high heat.
- Once the oil is hot, add asafetida, mustard seeds, cumin seeds, green chilies, ginger, and curry leaves, and let them crackle for 5-6 seconds.
- Add peanuts and cashew nuts and fry until they turn slightly brown, stirring frequently.
- Now add carrots, peas, and beans, and saute for a minute.
- Add 2 cups of water and salt and bring the water to a boil.
- Add the roasted dalia and mix well.
- Close the lid of the pressure cooker and cook for two whistles on high heat.
- Remove the cooker from the heat and let the pressure release naturally.
- Open the lid.
- Add lime juice and cilantro and gently fluff the dalia upma with a fork. Serve hot.
In An Instant Pot
- Press SAUTE button on the instant pot.
- Add oil and ghee to the pot.
- Once the oil is hot, add asafetida, mustard seeds, cumin seeds, green chilies, ginger, and curry leaves, and let them crackle for 5-6 seconds.
- Add peanuts and cashew nuts and fry until they turn slightly brown, stirring frequently.
- Now add carrots, peas, and beans, and saute for a minute.
- Add 1 and ¼ cups of water and salt and bring the water to a boil.
- Add the dalia and mix well.
- Close the lid of the instant pot and set the valve to the sealing position.
- Press the CANCEL button and then press the PRESSURE COOK button.
- Set the timer to 4 minutes at high pressure.
- Once the timer goes off, let the pressure release naturally for 10 minutes.
- Release the remaining pressure manually and open the lid.
- Add lime juice and cilantro and gently fluff the dalia upma with a fork. Serve hot.
Anil
Very nice 👌.