broken wheat upma recipe | dalia upma | healthy dalia upma | godi upma |
by Tarla Dalal
Added to 650 cookbooks
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broken wheat upma recipe | dalia upma | healthy dalia upma | godi upma | with 22 amazing images.
Wanting to try something healthier for breakfast? We have given the regular upma a healthy twist by replacing semolina with broken wheat, making itdalia upma which is super healthy and also very tasty!! Not only for a healthy breakfast but can also be relished as an evening snack .
Broken Wheat Upma, as the name suggests is a nutrient-rich wheat based upma. While the broken wheat brings in loads of dietary fibre and energy, carrot and green peas bring along a wealth of nutrients, especially vitamin A.
The method for making dalia upma is very quick and easy. To make Broken Wheat Upma recipe, Dalia Upma, clean and wash the broken wheat thoroughly. Par-boil the broken wheat in 2 cups of hot water for 3 to 4 minutes. Drain and keep aside. Heat the oil in a pressure cooker, and add the mustard seeds. Upma is incomplete without addition of mustard seeds. When the seeds crackle, add the urad dal which gives a unique and nutty taste to upma, curry leaves, green chillies which can be adjusted to your preference of spice and sauté on a medium flame for a few seconds. Add the onions and ginger. Next, add the green peas and carrots, you can also add other vegetables if you wish to . Add the broken wheat, salt and 1¼ cups of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Garnish the broken wheat upma with coriander and keep aside to cool slightly.
The onions and carrots also add crunch to an otherwise soft broken wheat upma. You may also add other veggies of your choice (green peas) to make it more colourful and tasty.
You can also try other recipes using broken wheat like Broken Wheat, Oats and Apple Porridge and Broken Wheat Salad with Chick Peas and Roasted Pepper.
Enjoy broken wheat upma recipe | dalia upma | healthy dalia upma | godi upma | with detailed step by step photos and video below.
For broken wheat upma- To make broken wheat upma, clean and wash the broken wheat thoroughly. Par-boil the broken wheat in 2 cups of hot water for 3 to 4 minutes. Drain and keep aside.
- Heat the oil in a pressure cooker, and add the mustard seeds.
- When the seeds crackle, add the urad dal, curry leaves, green chillies and sauté on a medium flame for a few seconds.
- Add the onions and ginger, mix well and sauté on a medium flame for 1 to 2 minutes.
- Add the green peas and carrots, mix well and sauté on a medium flame for 1 to 2 minutes.
- Add the broken wheat, salt and 1¼ cups of water, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid.
- Garnish the broken wheat upma with coriander and keep aside to cool slightly.
How to pack broken wheat upma- Pack in an air-tight box.
Broken Wheat Upma Video (Healthy Breakfast) by Tarla Dalal's Team
Broken Wheat Upma, Healthy Dalia Upma recipe with step by step photos
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If you like this broken wheat upma recipe | healthy dalia upma | godi upma | you can try out other Healthy Breakfast Recipes like:
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To make the broken wheat upma recipe | healthy dalia upma | godi upma | we first have to clean and wash the broken wheat thoroughly. Take the Broken wheat in a sieve and run it under water to clean it. Keep aside.
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Boil 2 cups of water in a deep non-stick pan and let it come to a rolling boil.
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Add the Dalia to it and mix well.
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Let the Dalia boil for about 3 to 4 minutes till it is parboiled (half cooked).
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Drain the broken wheat, discard the water and keep aside.
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Heat the ghee or oil in a pressure cooker, and add the mustard seeds. No, Upma is made without mustard seeds.
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When the seeds crackle, add the urad dal.
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Also, add the curry leaves with this. These are the basic essentials for any upma recipe, including Broken Wheat Upma.
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Mix well and sauté for 30 seconds till the seeds are fragrant and start getting a light color.
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Now add the green chillies for a spicy taste to the Broken Wheat Upma.
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Mix well and sauté on a medium flame for a few seconds.
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Now add the onions to this. They will add a nice piquancy to the Broken Wheat Upma.
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Also, add the ginger for an earthy taste.
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Mix it well and sauté on a medium flame for 1 to 2 minutes till the onions turn translucent.
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We will now add the vegetables. First add the green peas.
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Now, add the carrots to the pressure cooker as well. You can even add other vegetables like French beans.
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Mix well and sauté on a medium flame for 1 to 2 minutes or till the vegetables are a little cooked.
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Now, add the broken wheat to the pressure cooker.
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If you want, you can add a little turmeric powder at this stage to get a beautiful yellow color to the Broken Wheat Upma.
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Add the salt to taste.
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Finally, add 1¼ cups of water to the pressure cooker.
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Mix well and pressure cook the dalia for 2 whistles. We only pressure cook it for 2 whistles as it is already parboiled. Using a pressure cooker will make the cooking process faster.
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Allow the steam to escape before opening the lid.
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Once cooled slightly, garnish the broken wheat upma | healthy dalia upma | godi upma | with coriander.
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Serve the Broken Wheat Upma hot.
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Broken Wheat Upma – Wholesome Breakfast for Healthy Heart. Broken wheat has slightly more fiber than wheat as the bran is retained in it. This high fiber helps keep blood cholesterol under check and thus prevents atherosclerosis (clogging of arteries). Prefect for a high fibre Indian breakfast or high fibre recipe for weight loss.
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Moreover healthy dalia upma also abounds in magnesium (11% per serving) – a key nutrient to maintain heart beats
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With just 111 calories and 2.6 g of protein, this broken wheat upma is a healthy choice to make up protein requirements of morning meal.
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The vegetables and the broken wheat together makes a very satiating fare which would avoid reaching out for unhealthy snacks till lunch time.
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Fair amounts of calcium and phosphorus further promotes bone development.
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Obese people aiming to achieve weight loss target, can also include this healthy fare as a part of their breakfast. Accompany it with a fiber rich fruit to square up your meal.
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The glycemic index of broken wheat is also low, thus making this dalia upma suitable as a diabetic snack too.
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Remember to wash the broken wheat with water to ensure it is dirt-free.
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Then using a strainer, let all the excess water drain out well.
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While boiling, we have to cook the dalia only partially. In other words, parboil the dalia. This is because it will further get cooked while pressure cooking.
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Add measured quantity of water only for cooking dalia in the pressure cooker. Excess water may make it mushy.
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Carrots and green peas need not be cooked separately. They will get cooked with dalia while cooking in pressure cooker.
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If you are carrying it to work, remember to cool well before packing.
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Dalia ( broken wheat, lapsi ) looks like this. Dalia, Broken wheat has been since years a part of Middle Eastern cuisine, the most famous delicacy being Tabbouleh. Recently, with its well-known health benefits being known to a many of us, it has gained some place in Indian cuisine too. This type of wheat, also called as bulgur wheat or sometimes even cracked wheat, is most commonly used to make a one dish meal – khichdi.
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Fibre in Dalia, Broken Wheat Aids in Managing Diabetes 1.3 g of fibre is what ½ a cup of raw broken wheat provides. It’s high is fiber count when compared to wheat, as the former retains some of the bran in processing. This high fiber can prevent those unwanted spikes in blood sugar levels which is said to be unsafe for people diagnosed with diabetes.
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Iron in Dalia, Broken Wheat Overcomes Fatigue and Anaemia : With ½ cup of dalia, broken wheat fulfilling nearly about 1/5th of your daily requirement of iron (3.7 mg), broken wheat works towards maintaining the haemoglobin count. A good level of iron store in the body will always ensure to keep anemia at bay as well as overcome and / or avoid symptoms like weakness and fatigue, since it functions in smooth supply of oxygen and nutrients to all parts of the body. See 8 super benefits of dalia.
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Accompaniments
Nutrient values (Abbrv) per serving
| Energy | 111 cal |
| Protein | 2.6 g |
| Carbohydrates | 18.8 g |
| Fiber | 1.7 g |
| Fat | 2.9 g |
| Cholesterol | 0 mg |
| Sodium | 5.8 mg |
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