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Dalia Upma Recipe

written by Hina Gujral January 8, 2020
1.6Kshares
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Dalia Upma is a savory broken wheat upma loaded with fresh vegetables. It is a traditional Indian breakfast recipe made of broken wheat (dalia), cooked in a pressure cooker along with a choice of seasonal vegetables. Dalia Upma is a quick and effortless dish high on protein and vegan.

Vegetable Dalia Upma In a Brass Bowl
Dalia Upma

This wholesome upma often finds its way to my breakfast table. And when it does, I love saving up the last few spoonfuls for my evening snack with a cup of filter coffee. 

It also doubles up as the perfect lunchbox meal alongside some fruit and buttermilk (chaas). (Also read: Lunchbox Ideas For Office)

The whole grains and the vegetables together make namkeen dalia a wholesome one-pot meal. 

About Dalia (Broken Wheat): 

As opposed to atta (wheat flour) and maida (refined wheat flour), Dalia is whole wheat grains that are pounded or broken down. They include the husk, which is a viable source of both nutrition and fiber.

Is Dalia good for health?

The fact that Dalia is as close to the natural form of the grain as possible makes it a much healthier option than other types of wheat by-products.

Dalia is, however, not gluten-free. Many nutritionists recommend incorporating dalia into daily meals as replacements for rice or roti because:

  • Has a low Glycemic Index – great for people with diabetes or for anyone trying to consume lesser carbohydrate
  • Higher protein content – This also means this takes longer to break down and release glucose, thereby preventing insulin spikes in one’s system
  • High in fiber, therefore, one stays fuller for a more extended period.
  • Perfect weight-loss food because of the above reasons
  • Helps digestion and prevents constipation
Roasted Dalia In A White Bowl
Broken Wheat or Dalia

How To Cook Dalia (Broken Wheat)?

Dalia doesn’t need to be washed or run under water before use but can be directly added to the pan. The possibilities when cooking dalia are endless. One can prepare khichdi, sweet porridge, kheer, or pulao using the broken wheat.

At times, I simply, pressure cook broken wheat with salt to taste and eat it with dal and sabzi instead of rice for lunch.

Because of its high fiber content, a way less quantity of dalia is required to keep me full throughout the day, as compared to rice. 

Tips To Make Perfectly Fluffy Dalia Upma:

Use pre-roasted dalia for this upma recipe or dry roast the broken wheat before using it (similar to roasting sooji rava before using).

When made in a pressure cooker, I keep the broken wheat and water ration as 1:1.5 to get the perfect consistency of upma – every single time! If you are using 1 Cup of broken wheat, add water approximately 1.5 cups. 

One or two whistles over medium heat are sufficient enough to cook the vegetables and the broken wheat. 

Allow the steam to release naturally from the pressure cooker. Once you open the lid, gently fluff the upma using a fork and allow it to rest for 3 – 5 minutes before serving. 

Add a dash of lemon juice or a teaspoon of ghee before serving the dish for a delicious flavor.

Vegetable Dalia Upma In A Brass Bowl
Vegetable Dalia Upma

Step-By-Step Dalia Upma Recipe:

Dry roast the broken wheat over low heat for 3 – 5 minutes or until aromatic and light brown in color. Transfer to a bowl and set aside.

Broken Wheat Upma Cooking Steps
Step 1
Broken Wheat Upma Cooking Steps
Step 2

Heat oil in a pressure cooker over medium flame. Once the oil is hot enough add mustard seeds, jeera, cashews, and peanuts. Fry for 10 – 20 seconds. Next, add chopped onion and fry till onion turn translucent and light brown.

Broken Wheat Upma Cooking Steps
Step 3
Broken Wheat Upma Cooking Steps
Step 4

Now add the chopped vegetables, salt, and spices. Fry for 2 – 3 minutes. Add the roasted broken wheat, stir to combine, and add 1.5 cups of water. Seal the lid of the pressure cooker.

Cook upma over low heat for 2 whistles. Let the steam release naturally from the pressure cooker. Garnish with coriander and lemon juice, mix and serve warm.

Broken Wheat Upma Cooking Steps
Step 5
Broken Wheat Upma Cooking Steps
Set 6

Watch Dalia Upma Recipe Video:

Indian Breakfast Recipes You Might Like:

Matar Poha (Chura Matar)

Vermicelli (Semiya) Upma

Moong Dal Cheela 

Matar (Peas) Ka Paratha 

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Vegetable Dalia Upma In a Brass Bowl

Dalia Upma Recipe

Recipe Video. Dalia Upma is a savory broken wheat Indian breakfast loaded with fresh vegetables. Learn how to make broken wheat upma in a few simple steps.
4.86 from 7 votes
Print Pin Rate
Course: Breakfast
Cuisine: Indian
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 bowls
Calories: 157kcal
Author: Hina Gujral
  • Pressure Cooker

Ingredients

  • 1 Cup dalia (broken wheat)
  • 1 Cup finely chopped onion
  • 1/4 Cup green peas (matar)
  • 1/4 Cup finely chopped carrot
  • 1/4 Cup finely chopped green beans
  • 1 tablespoon peanut
  • 1 tablespoon cashews, sliced
  • 1 – 2 green chili, chopped
  • Salt to taste
  • 1 teaspoon mustard seeds (rai)
  • 1 teaspoon cumin seeds (jeera)
  • 1 teaspoon red chili powder
  • 1/2 teaspoon turmeric powder
  • Juice of 1 lemon
  • 2 tablespoon cooking oil
  • 1.5 Cup water

Instructions

  • Dry roast dalia over low heat for 3 – 5 minutes or till aromatic and light brown in color. Transfer to a plate and set aside.
  • To make dalia upma heat oil in pressure cooker over medium heat.
  • Once the oil is hot enough add mustard seeds, jeera and wait till seeds start crackling. Then add peanuts, cashews and fry for 10 – 20 seconds.
  • Add chopped onion and green chili. Saute over medium heat till onion turn light brown in color.
  • Now add the vegetables and saute for 3 – 5 minutes. 
  • Add broken wheat to the sautéed vegetables. Season with salt, and spices. Stir to evenly combine the seasoning.
  • Pour water into the pressure cooker, stir once and close the pressure cooker with the lid. Put the pressure cooker weight on and after two whistles on medium heat turn off the gas stove.
  • Let the steam of pressure cooker release on its own. Once steam is released remove the lid to open the pressure cooker. Gently, fluff the upma with a fork. 
  • Drizzle lemon juice and freshly chopped coriander. Gently mix. 
  • Serve Dalia Upma warm for breakfast with mint chutney. 

Recipe Notes:

  • Add any vegetables of your choice or use vegetables that are in season like cauliflower, mushrooms, French beans, potatoes etc.
  • You can use pre-roasted broken wheat as well. 
  • Do not add too much water to cook the upma, it might turn mushy. Add just enough water to immerse the ingredients in the pressure cooker. 

Nutrition

Serving: 1Cup | Calories: 157kcal | Carbohydrates: 30.7g | Protein: 5.1g | Fat: 2.6g | Fiber: 7.6g
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Dalia Upma Recipe was last modified: August 4th, 2020 by Hina Gujral
1.6Kshares
15 comments
Hina Gujral

I am a passionate Indian food blogger living in India with my husband and our pug, named Momo.

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15 comments

Shivangi January 8, 2019 - 11:58 AM

5 stars
Made this for breakfast, came out really tasty!

Reply
Hina Gujral January 14, 2019 - 11:19 AM

Wow! Glad you like the recipe. This is one of my favorite breakfast.

Reply
Samjeeta Mukerjee September 19, 2019 - 8:08 PM

If not using pressure cooker to cook Dalia stove top method how to cook???

Reply
Hina Gujral September 20, 2019 - 1:03 PM

use Instant Pot or Electric Pressure Cooker.

Reply
Shruthi January 8, 2020 - 11:13 PM

This looks so healthy and delicious. Thank you!

Reply
Vidya March 25, 2020 - 4:36 PM

Thank you for this recipe. I had roasted dalia and had no idea what to make of it. Somehow my husband who is a fussy eater ate it happily. It turned out so nicely and is tasty.

Reply
Hina Gujral March 25, 2020 - 5:22 PM

This upma is a great way to use roasted dalia. Glad your family liked it! Thanks for such positive feedback. Love, Hina

Reply
Neelam sharma April 6, 2020 - 9:13 PM

I tried this recipe yesterday and it turned out so well.. My husband liked it so much who never liked dalia😊

Reply
Hina Gujral April 7, 2020 - 10:42 AM

Thank You Neelam Ji. I am so happy to hear your feedback.

Reply
Winnie May 9, 2020 - 1:30 PM

Tried this today and it turned out so good and tasty. Makes for a healthy and nutritious breakfast.

Reply
Hina Gujral May 9, 2020 - 5:27 PM

Thank you for such a sweet feedback. Agree with you, it is a wholesome breakfast.

Reply
usha August 12, 2020 - 5:00 AM

how do you make it in an instant pot

Reply
Hina Gujral August 12, 2020 - 11:42 AM

Set Saute Mode for 5 minutes. Fry all ingredients as suggested in recipe instructions. Add water. Set Pressure Cook mode for 5 minutes. Release the steam and fluff the upma. The ingredients measurements will remain the same.

Reply
Raquel Monica Mason Palomeque November 18, 2020 - 12:30 PM

Thankyou. I have been looking for an easy and delicious recipe for cooking dalia. And now I found it:)

Reply
Hina Gujral November 18, 2020 - 12:43 PM

I am so glad you like it! Stay connected for more such fun and easy recipes.

Reply

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Hello! I am Hina Gujral

Hello! I am Hina Gujral

I am a passionate food lover. Fun FOOD Frolic is all about tried and tested comforting meals from my kitchen.

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