Broken Wheat Upma or Dalia Upma Recipe

Broken wheat vegetable porridge | Healthy & rich in fiber| High Protein breakfast | Pressure cooker recipe
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Recipe / food styling / photography by - Sunayana Gupta





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Broken Wheat or Dalia Upma is a one pot meal that is super rich recipe and an ideal dish as Breakfast Recipe. You can have this Dalia Upma as it is with your morning tea or relish with curd and pickle, the choice is yours. Lets check it out.

While Rawa Upma and Idli Upma are very common in South India, Dalia Upma is popular in some parts of North India. It is made with ‘Broken Wheat’ that has a flat taste, but when you cook this the right way, it comes out as an amazing dish that you would want to make again not only for health reasons, but also to savor the lovely flavors & textures. For instance here in this recipe we have cooked dalia with assorted veggies like onion, tomato, capsicum, beans, potato and you can also combine this recipe with your choice of vegetables. Not only this, the initial tempering with asafoetida, curry leaves, mustard seeds adds to aroma. How can a dish be boring that is cooked such tempting way?

This Vegetable Dalia is ideal for Pregnant ladies who need a regular doze of essential vitamins and minerals for their growing babies. Dalia is a rich source of Protein and if you are one of those who are looking to gain muscle mass, include dalia in your diet. It is loaded with essential Vitamins. Eat a bowl of dalia and increase your protein intake. Aids in weight loss too as Dalia conatins high fibre content.



Our Vegetable Dalia Upma is a complete meal in itself with a dash of lime juice and does not requires any accompaniments, but if you love to add a tongue tickling twist to your meals then team it with Garlic Coriander Chutney or Peanut Onion Chutney.

For a healthy evening snack, Drizzle little amount if ghee on your hot dalia upma and top with Andhra Podi. This is another delicious way to eat Dalia. Do try!

 

High Protein Breakfast For Weight Gain -

For those Health freaks who like to invest a good time in gym to build muscles and gain weight, they need a substantial doze of High Protein Diet. For them Vegetable Dalia Upma alongwith home made Chocolate Banana Protein Shake is best. Sometimes also try with Egg Cinnamon MilkShake or Dry Fruit Milkshake.

But do consult your dietician before trying something new and also bear in mind your food allergies if any!

Well, we have also shared excieting recipes to help you in your Weight Loss journey. Do try our Weight Loss Recipes -

Ragi-Nachini Roti

Methi Oatmeal Bhakhri

Multigrain Palak Cheela and more.



Broken Wheat Upma or Dalia Upma

Broken Wheat Upma or Dalia Upma is a one pot meal that is super rich recipe and an ideal dish as Breakfast Recipe. You can have this Dalia Upma as it is with your morning tea or relish with curd and pickle, the choice is yours. Lets check it out.

Preparation Time : 60 minutes
Cooking Time : 15 minutes

Category : Breakfast
Cuisine :
Servings : 2 servings

Author : Sunayana Gupta

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Recipe Ingredients

  • Dalia (Broken wheat) - 1 cup
  • Onion (Finely chopped) - 1 small
  • Tomato (Finely chopped) - 1 small
  • Green beans (Cut in 1 inch pieces) - 1/2 cup
  • Capsicum (Roughly copped) - 1 small
  • Potato (Peeled and diced) - 1 medium
  • Salt - To taste
  • Turmeric powder - 1 teaspoon
  • Red chilly powder - 1/2 teaspoon
  • Water - 3 cups or to preferance 

For Tempering -

  • Ghee - 1/2 tablespoon
  • Curry leaves
  • Mustard seeds (Sarso) - 1/2 teaspoon
  • Cumin seeds (Zeera) - 1 teaspoon
  • Asafoetida (Hing) - Less than 1/4 teaspoon

How to make Broken Wheat Upma or Dalia Upma

Washing & Soaking Dalia -

  1. To begin with making this Vegetable Dalia upma, we need to wash dalia in a strainer.
  2. Transfer to a bowl and soak in water for about 2-3 hours. Drain the excess water (Do not discard, use it to make dough, soups, curries or adding in dalia asfterwards). Keep soaked dalia aside

Cooking Vegetable Dalia Upma -

  1. Now heat ghee in a pressure cooker and add in mustard seeds, cumin seeds, curry leaves, asafoetida and fry for few seconds.
  2. Add chopped onion and fry till light golden. To this add chopped tomato and cook till it gets slight mushy.
  3. Now add all the cut vegetables. Cook for a minute and add in soaked dalia.
  4. Add water, salt, turmeric powder, red chilli powder and stir. Close the lid of pressure cooker and put the flame on high. Cook for 5-7 whistles.
  5. Remove from heat and let the pressure settle down.
  6. Vegetable Dalia upma is now ready.
  7. Serve hot and you can also refer our Serving Suggestion above where we have shared a wonderful Breakfast Menu For High Protein Intake.





  • Name
  • Broken Wheat Upma or Dalia Upma Recipe
  • Sub name
  • Broken wheat vegetable porridge | Healthy & rich in fiber| High Protein breakfast | Pressure cooker recipe
  • Category
  • Breakfast
  • Cuisine
  • North Indian
  • Key ingredients
  • Broken wheat (Dalia), seasonal veggies
  • Cooking technique
  • Pressure cooking
  • Technicality
  • Medium
  • Taste
  • Mild spicy
  • Texture
  • Porridge with chunks of veggies
  • Preparation time
  • 60 minutes
  • Cooking time
  • 15 minutes
  • Servings
  • 2
  • Equipment used
  • Pressure cooker
  • Steps
  • 0
  • Created date
  • 2018-08-01 12:20:44

About Sunayana Gupta

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Hi,

I am founder, recipe creater, blogger and food photographer for this website. Here we provide you with some lip smacking veg. and egg recipes that you can easily replicate in your kitchen and create a soulful platter for your family & friends following our serving suggestions. From some regional Indian cuisine to popular recipes from around the globe, our focus is to make cooking easy for you with simple to follow steps, staple ingredients and accessible cooking techniques.

After you try any of our recipe, we are longing back to hear from you as your feedback means a lot to us. Hope you enjoy cooking and together we share some enticing ideas and tips.

Happy cooking!