Dalia Upma is a savory broken wheat breakfast 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 breakfast dish high on protein and 100% vegan.
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.
Make this quick, easy breakfast a part of your morning routine, and I promise you will keep going back to it, it’s that good and well worth every bit of the effort.
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
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, upma, sweet porridge, kheer or pulao using the broken wheat.
At times, I simply, pressure cook (also read: 10 Best Pressure Cooker Recipes) 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.
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.
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.
Now add the chopped vegetables, salt, and the 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.
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Dalia Upma Recipe
- 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
- 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.
- 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.
- Recommended Equipment: Butterfly Pressure Cooker (Buy It Here)