Dalia Upma is a healthy tasty breakfast recipe of Upma made with broken wheat or cracked wheat. Make this traditional Indian breakfast with broken wheat Upma with this quick and easy recipe. It’s loaded with vegetables, high in protein, low in GI which makes it good for diabetics. It is 100% vegetarian and can be made vegan.
Upma is definitely one of my favourite breakfast recipes ever. Easily one of the best breakfast you can also serve a small serving of wholesome Dalia Upma for an evening snack. I often pack it for lunchbox because in the morning rush for office this one-pot meal and 20 minutes breakfast are easily doable. You can eat as breakfast and pack this for office lunchbox.
What is Dalia
Dalia is made by pounding whole wheat grains. This is also known as cracked wheat, broken wheat, godhi, godhumi etc. While pounding it retains husk, unlike whole wheat flour where usually husk/choker is removed during milling the process. The presence of husk makes it a richer source of fibre.
Why Dalia is Healthy Diet Option ?
- Dalia is rich in fibre and is a good source of protein.
- It has a low value in the Glycemic Index and has a low glycemic load.
- This makes Dalia a popular and healthy alternative for roti, rice, rava for diabetic people.
- This wholewheat product is a healthy option to include in daily meals and even for weight loss diet.
What is the substitution for Dalia
You can easily substitute Dalia for bulgur. The only difference being bulgur is parboiled and made with groats of Durum wheat.
How to Make Dalia Upma
To make this wholesome and delicious savoury broken wheat breakfast of Dalia Upma which is also known as namkeen Dalia you need
Ingredients
From the Pantry: whole wheat Dalia, brown rice, chana dal, green moong dal (split mung dal)
Oil
Spices and Seasonings: cumin seeds, salt, turmeric, red chilli powder
Fresh: Onion, potatoes (optional), peas, carrots, curry leaves, ginger, green chillies
Step by Step Dalia Upma
I first dry roast chana dal, moong dal, brown rice and cracked wheat/wholewheat dalia till it starts to emit a nutty aroma. [photo 1,2,3,4]
Next heat up oil and add in cumin, ginger, green chillies, curry leaves and stir for 30 seconds. [photo 1,2]
Add chopped vegetables vegetables, onion, potatoes, green peas and carrot and saute them. [photo 3,4,5,6]
Next add tip in salt, turmeric and mix well. [photo 1,2]
Add roasted broken wheat and lentils and stir to mix well. [photo 3,4]
Now add water and pressure cook it for 2 whistles. Allow to cool naturally and fluff before serving. [photo 5,6]
You can make Dalia upma in instant pot as well. I have updated the recipe in recipe card below.
Step by Step Video
What to Eat with Dalia upma
You can serve this wholesome and nutritious dalia upma on it's own. It's complete one-pot meal. But with a bowl of plain yogurt or a glass of chaas (lassi) it tastes best.
Recipe Notes and Tips
It’s a very simple and easy recipe to make, but I am adding a few tips and notes to prepare it perfectly even if you are making it for the first time.
- Roasting broken wheat or Dalia is a must. It gives a perfect texture while cooking. Also, this helps in reducing the glycemic load.
- I always roast it lightly in the microwave, cool it and then store it. This increases the shelf life of Dalia to a great extent if you plan to store Dalia for a long time.
- For perfect texture and consistency of upma Water to broken wheat ratio is very important. For every cup of Dalia/broken wheat use 2 cups of water.
- Less water can leave a hard inside Upma and more water can make it soggy and porridgy. While porridgy Upma also tastes good but I like I better when it is slightly chewy and has a bite.
Add On For Dalia Upma
These are the ingredients you can add to make namkeen dalia to make it tastier and healthier.
- To add a chewy texture and enhance the good taste I added brown rice in this broken wheat Upma.
- Chana dal and Split moong dal makes it even more healthy and adds on soluble fibre and proteins.
- Vegetables to boost vitamins, minerals and more fibre.
Other Breakfast Recipes You May Like to Try
Quinoa Upma
Rava Upma
Vegetable Poha
Moong Dal Cheela
Vermicelli Upma
Post UPDATED ON 30 JUNE. Recipe remains, information is added and instant pot method is added.
Dalia Bulgur Pulao Recipe
Equipment
- pressure cooker
Ingredients
- ½ cup Dalia broken wheat / cracked wheat
- ¼ cup brown rice
- ¼ cup chana dal
- ¼ cup green moong dal split mung dal
- 3 tablespoon onion chopped
- ¼ cup potatoes cubed
- ¼ cup green peas
- ¼ cup carrots
- 1 teaspoon green chilli chopped
- 7-8 curry leaves optional
- 1 teaspoon ginger chopped
- 1 tablespoon Oil
- 1 teaspoon cumin seeds
- ¼ teaspoon Salt
- ¼ teaspoon turmeric
- ¼ cup green beans
Instructions
Pressure Cooker Method
- In the pressure cooker dry roast, chana dal, moong dal, brown rice, and dalia for 3-4 minutes. Keep the heat slow and roast broken wheat till it starts to change color and a starts to emit a nutty aroma.
- Take it out and keep it aside.
- Now in the pressure cooker heat oil add, cumin seeds, chopped ginger, green chillies, curry leaves (optional). And saute for a minute on slow. Take care not to burn these.
- After that add onions and saute for another minute. Cook till onions are translucent.
- Next add vegetables, chopped potatoes, peas and carrot and saute for 3-4 minutes on slow to medium heat.
- Add in the roasted broken wheat and lentil mix in the pressure cooker and cook for 3-4 minutes.
- Now add salt, turmeric powder and 2 cups of water.
- Close the pressure cooker lid and cook for 2-3 whistles.
- Allow the pressure to release naturally. Open the lid and fluff with fork or spoon. Your Vegetable Dalia upma is ready.
Instant Pot Dalia Upma
- Switch on Instant pot in saute mode and dry roast, chana dal, moong dal, brown rice, and Broken wheat for 2 minutes. Keep it stirring, it will change color slightly and a nutty aroma starts.
- Take it out and keep it aside.
- Now on the saute mode you IP add oil and cumin seeds, chopped ginger, green chillies, curry leaves (optional). And saute for ½ minute. Take care not to burn these.
- After that add onions and saute for another 30 seconds.
- Then add chopped potatoes, peas and carrot and saute for 1 minute.
- Add roasted dalia/broken wheat and lentil mix in the IP and cook for 2 minutes.
- Now add salt, turmeric powder and 2 cups of water.
- Close the lid and pressure cook on low for 4 minutes.
- Allow the pressure to release naturally, fluff it with a fork and Dalia upma is ready.
Video
Notes
- While cooking Dalia and other grains, water to grain ratio is important for perfect cooking and texture. So take care to use 2 parts water to 1 part dalia or cracked wheat.
- Less is better because more water will make it porridgy consistency.
Made it. Turned a bit porridgey but tasted very good. Added a generous pinch of garam masala.
You have written Dry Roast. But don't we need to wash the lentils before use. Thereafter dry n Roast??
It depends which lentils are you using. If it is organic and unpolished it is safe to use without washing.