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Home » Breakfast & Brunch » Dalia Upma Recipe

Published: May 14, 2021 | Modified: Aug 2, 2022 by Hina Gujral

Dalia Upma Recipe

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Dalia Upma is a savory broken wheat porridge. It is a quick, effortless, high-protein Indian breakfast recipe. Be sure to watch the video!

Vegetable Dalia Upma In a Brass BowlPin
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 as the perfect lunchbox meal alongside fruit and buttermilk (chaas). (Also read: Lunchbox Ideas For Office)

The whole grains and vegetables make namkeen dalia a nutritious one-pot meal. 

About Broken Wheat 

Unlike atta (wheat flour) and maida (refined wheat flour), Dalia is whole wheat grains that are pounded or broken down. They include the husk, a viable source of nutrition and fiber. In India, the broken wheat is also known as dalia.

It is commonly used to make a variety of healthy Indian dishes.

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, 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 BowlPin
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.

Sometimes, 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 much less quantity of dalia is required to keep me full throughout the day than rice. 

Tips To Make 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 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 BowlPin
Vegetable Dalia Upma

Serving Suggestion

You can serve dalia upma for breakfast with green mint chutney or coconut chutney. It is a fulfilling dish that does not require side dishes.

Store the leftover dalia upma in an airtight container in the refrigerator for 2 – 3 days. Reheat in a microwave or pan before serving.

Watch Upma Video

More Indian Breakfast Recipes

Rava Upma

Methi Paratha

Moong Dal Cheela 

Matar Upma (Ghugni)

Matar Poha (Chura Matar)

Vermicelli (Semiya) Upma

Matar (Peas) Ka Paratha 

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If you try this recipe and love it, please leave a comment and a rating. This helps us grow and reach other food lovers like you.

Vegetable Dalia Upma In a Brass BowlPin

Dalia Upma Recipe

Dalia Upma is a savory broken wheat porridge. Learn how to make Indian broken wheat upma in a pressure cooker.
4.93 from 13 votes
Print Pin Rate
Course: Breakfast
Cuisine: Indian
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Calories: 249kcal
Author: Hina Gujral
  • Pressure Cooker
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Ingredients

  • 1 Cup dalia (broken wheat)
  • 1 Cup finely chopped onion
  • ¼ Cup green peas (matar)
  • ¼ Cup finely chopped carrot
  • ¼ 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
  • ½ 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

Calories: 249kcal | Carbohydrates: 37g | Protein: 7g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Sodium: 140mg | Potassium: 337mg | Fiber: 10g | Sugar: 4g | Vitamin A: 1612IU | Vitamin C: 12mg | Calcium: 44mg | Iron: 2mg
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Comments

  1. Shivangi says

    January 08, 2019 at 11:58 am

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

    Reply
    • Hina Gujral says

      January 14, 2019 at 11:19 am

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

      Reply
  2. Samjeeta Mukerjee says

    September 19, 2019 at 8:08 pm

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

    Reply
    • Hina Gujral says

      September 20, 2019 at 1:03 pm

      use Instant Pot or Electric Pressure Cooker.

      Reply
  3. Shruthi says

    January 08, 2020 at 11:13 pm

    This looks so healthy and delicious. Thank you!

    Reply
  4. Vidya says

    March 25, 2020 at 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 says

      March 25, 2020 at 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
  5. Neelam sharma says

    April 06, 2020 at 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 says

      April 07, 2020 at 10:42 am

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

      Reply
  6. Winnie says

    May 09, 2020 at 1:30 pm

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

    Reply
    • Hina Gujral says

      May 09, 2020 at 5:27 pm

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

      Reply
  7. usha says

    August 12, 2020 at 5:00 am

    how do you make it in an instant pot

    Reply
    • Hina Gujral says

      August 12, 2020 at 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
  8. Raquel Monica Mason Palomeque says

    November 18, 2020 at 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 says

      November 18, 2020 at 12:43 pm

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

      Reply
  9. Only My Tips says

    April 15, 2021 at 10:09 pm

    very good recipe for testy and healthy diet

    Reply
  10. Damodar says

    April 15, 2021 at 10:10 pm

    its looks healthy and yummy

    Reply
    • Hina Gujral says

      April 16, 2021 at 2:11 pm

      thank you

      Reply
  11. Jay says

    June 29, 2021 at 3:12 am

    Amazing recipe Hina. Thank you very much. Our family loved it.

    Reply
    • Hina Gujral says

      June 29, 2021 at 12:29 pm

      I am so happy to read your feedback!

      Reply
  12. NRA says

    October 09, 2021 at 11:39 pm

    5 stars
    Perfect recipe, thank you! It was my first time making Dalia and I was apprehensive of making it in a pressure cooker, but turned out well and we enjoyed it!

    Reply
    • Hina Gujral says

      October 10, 2021 at 10:45 pm

      Thank You for your feedback! I am so glad you liked it.

      Reply

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