Quick and easy to make, Dalia Upma or Broken Wheat Upma is a healthy breakfast option that can be made in a jiffy. It’s Diabetics friendly and great for weight loss.
About This Recipe
Upma is a popular South Indian Recipe, that is made with Semolina, Rava or Sooji, but here we are giving it a healthy twist and making it with Dalia or Broken Wheat.
Dalia Upma is also known as Godhi Upma or Godhuma Upma in different parts of the country.
It is a South Indian recipe, but due to its nutritional benefits and easy process, it has become popular all over Indian and is mainly consumed for breakfast. It is also a great recipe if you are following a weight loss plan.
This Broken Wheat Upma is a one-pot dish that is super easy to make and is a perfect dish to make for your weekday breakfast or for your light everyday meals. It is also loaded with lots of vegetables, making it very nutritious.
Always dry roast the Dalia for a few minutes in the pan, as they turn out separate and fluffy and also gives the Upma a nice texture.
I also add some peanuts and cashew nuts to this Daliya Upma, which adds a nice crunch in the soft Dalia. So, what are you waiting for? Need a healthy, easy and wholesome breakfast, then give this Dalia Upma a try.
This Dalia Upma is,
- High In Protein
- Easy & Quick
- Loaded with Vegetables
- Perfect for weekday breakfast
It is a complete meal itself and very filling, therefore can be enjoyed in breakfast, lunch, snack, or even for dinner.
Dalia or Broken Wheat is high in protein, which keeps you filled for longer, and thus it is great for your weight loss diet plan.
It is also very rich in Fibre and Manganese, making it a good food ingredient to eat during stomach issues such as constipation, diarrhea, etc.
Dalia is extremely low in fat content, making it apt for people who are trying to loose weight.
It is also great for Diabetic people. They can enjoy this food item in their everyday meals.
As it is very high in fibre, It also reduces the risk of breast cancer.
Dalia – Dalia also known as Broken Wheat is a nutritious substitute to rava or rice, which is getting popular day by day. It is high in protein and also has many nutritional benefits.
Vegetables – I like to add a lot of veggies in this Upma to make it wholesome. I have added carrot, peas, onions, green chilies, and beans, but you can add more vegetables of your choice such as Capsicum, Green Onions, Mushrooms, etc. You can also use up all your leftover vegetables to make this Upma.
Ghee & Oil – I have used a combination of Ghee and Oil, but you can use either of them to make the Dalia. You can even use Olive Oil to make this Upma.
Peanuts & Cashew Nuts – I love the bite peanuts and cashew nuts add to this Upma. You can even skip adding them or use one of them in this Upma.
Curry Leaves – I love the subtle flavor curry leaves gives to the Upma and also adds that South Indian touch to the same.
Green Chillies – To add that much-needed spiciness, add in the green chilies. You can increase or decrease the amount of chilies according to your taste preference.
Lemon Juice & Coriander Leaves – Lemon juice adds a nice tangy taste to the Upma, whereas Coriander leaves add a refreshing taste.
Others – Apart from the above-mentioned ingredients, you will need Hing, Mustard Seeds, Cumin Seeds, Ginger, Water, and Salt to enhance the taste even more.
Step By Step Recipe
Dry roast the daliya in a pan until slightly browned and aromatic. Keep aside.
Heat oil and ghee in a pressure cooker.
When it is hot, add mustard seeds, cumin seeds, green chili, ginger, and curry leaves and let them crackle for a few seconds.
Add peanuts and cashew nuts and fry until they turn slightly brown.
Add carrot, peas and beans and cook for a minute.
Now add water and salt and bring the water to a boil.
Add the roasted daliya and mix well.
Pressure cook for two whistles on high heat. Let the pressure release naturally.
Remove the cooker from heat and open the lid. Let the Upma rest for 5 minutes.
Add lemon juice and fresh coriander and gently fluff the daliya with a fork. Serve hot.
Frequently Asked Questions
Rinse Dalia properly with cold water a few times, before using it for the Upma. You can either rinse it under running water or add them in a bowl full of water and wash it properly twice or thrice and then discard the water. Use a soup strainer to wash dalia to prevent it from washing down.
You can enjoy this Dalia Upma 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 your lunch or dinner.
Daliya Upma Recipe
- 1 cup Daliya
- 1 tablespoon Vegetable Oil
- 1 tablespoon Ghee
- ¼ teaspoon Hing
- ½ teaspoon Mustard Seeds
- 1 teaspoon Cumin Seeds
- 2 teaspoon Green Chilli (chopped)
- 1 teaspoon Ginger (chopped)
- 10-12 Curry Leaves
- 2 tablespoon Peanuts
- 2 tablespoon Cashew Nuts
- ¼ cup Carrot (cubed)
- ¼ cup Peas
- ¼ cup Beans (chopped)
- 2 cups Water
- Salt (to taste)
- 1 tablespoon Lemon Juice
- 2 tablespoon Fresh Coriander (chopped)
- Dry roast the daliya in a pan until slightly browned and aromatic. Keep aside.
- Heat oil and ghee in a pressure cooker.
- When it is hot, add mustard seeds, cumin seeds, green chilli, ginger and curry leaves and let them crackle for a few seconds.
- Add peanuts and cashew nuts and fry until they turn slightly brown.
- Add carrot, peas and beans and cook for a minute.
- Now add water and salt and bring the water to a boil.
- Add the roasted daliya and mix well.
- Pressure cook for two whistles on high heat.
- Let the pressure release naturally.
- Remove the cooker from heat and open the lid.
- Let the Upma rest for 5 minutes.
- Add lemon juice and fresh coriander and gently fluff the dailya with a fork.
- Serve hot.