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Dalia (Broken Wheat) Upma with Vegetables

A light and filling upma made with broken wheat and fresh vegetables, perfect for a fiber-rich, heart-healthy start to the day.

prep time 10 Mins

cook time 25 Mins

chef Isha Bharadwaj

Dalia, or broken wheat, is rich in complex carbohydrates and fiber, making it ideal for stable blood sugar and cholesterol management. This recipe cooks dalia with seasonal vegetables, tempered with mild spices for flavor. Unlike refined breakfast cereals, dalia provides sustained energy and improves satiety, which helps in weight management and heart care.

Step 1

Dry roast dalia until golden, set aside.

Roasting Dalia

Step 2

Heat oil in a pan, add mustard, curry leaves, chili, and onion. Sauté.

Tempering Spices

Step 3

Add carrot, beans, peas, and sauté 2 mins.

Add Vegetables

Step 4

Add roasted dalia, water, salt. Cook covered 15–20 mins until soft.

Add Roasted Dalia

Step 5

Finish with lemon juice. Serve hot with coconut chutney and cucumber salad.

Dalia Upma Served

Tips and Tricks

Roasting dalia enhances flavor.
Add spinach for more antioxidants.
Use a pressure cooker to reduce cooking time.

Frequently Asked Questions

Yes, but reduce cooking time.

No, it contains wheat. Use quinoa for gluten-free.

Yes, it stays soft for hours.

Calories 220 Kcal

Total Fat 5 g

Carbs 42 g

Protein 7 g

ESSENTIAL ITEMS

1 cup Dalia (Broken Wheat)

1 tbsp Olive Oil

0.5 tsp Mustard Seeds

6 piece Curry Leaves

1 piece Green Chili

1 piece Onion

0.5 cup Carrot

0.5 cup Beans

0.25 cup Green Peas

1 tsp Salt

3 cups Water

1 tsp Lemon Juice

Recipe by:

Isha Bharadwaj

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