Dalia Upma Recipe (Savory Breakfast Porridge)

Dalia Upma Or Broken wheat upma is a healthy and nourishing indian breakfast made with dalia(cracked wheat) and fresh vegetables. This vegan savory breakfast is loaded with nutrients and is high in fiber content. It is perfect for days when you are looking for egg free breakfast options.

You can easily make this dalia upma on stove top, Instant pot or pressure cooker.

Sweet breakfast are not that common in India. A bowl of cornflakes soaked in honey sweetened hot milk was just for the weekends. On most days, we had buttered up parathas either stuffed with paneer or vegetables or with leftover sabji (curry) from dinner.The only sweet note to ours was that a tall glass of cold lassi that my grandma prepared in the summer mornings.

Namkeen dalia upma or dalia khichdi as my mom calls it, was made often too.With a cup of chai or buttermilk, it really filling, light during summers and nourishing.

What is Dalia?

Daila or Daliya is broken or cracked wheat. Dalia is full of fiber because the bran or husk of wheat is not removed. It is nutty and nutritious. With north indian states being the bread baskets of India, dalia is very popular in north indian cuisine.

Dalia comes in 2 to 3 sizes - small, medium and large. Small size dalia is used for making a sweet milk porridge or halwa while the thicker, larger sizes are suitable for making upma or pilaf or khichdi.

Is Dalia Good for Health?

Dalia is made by milling a special kind of wheat and since the grain is not processed much, it has a lot of nutrition.

• High fiber Content- Unlike atta(flour) that we use for making rotis, dalia is not fine flour, rather broken wheat. It makes one feel full for longer hours. Due to high fiber content it is great for digestive health. Its high fiber content makes it suitable for weight loss given it is consumed in regulated quantities.
• Dalia has complex carbohydrates that take long to break down (slow glucose release) thus making it a great meal option for diabetics.

About This Recipe

• Light and Nourishing - It is perfect for days when you want a full meal which is also light and healthy(dish).
• Easily Made Vegan - Skip the drizzle of ghee at the end. This recipe is perfect for those who are looking to eat plant based.
• Easily Made Gluten Free- Dont want to use wheat? Use steel cut oats, quinoa or millet instead.
• Loaded With vegetables - Not only the vegetables make it look colorful but they add taste and you can load up whatever you have in the fridge.
• Minimally Spiced - Perfect to start your morning with.
• Can be served as a side dish or packed in lunch boxes.
• Perfect Meal Prep Recipe. Once cooked, this upma keeps well in the fridge for 1-2 days without changing taste. Serve warm or at room temperature.

Ingredients

Here are the ingredients you need for making dalia upma

• Dalia (Broken Wheat) - It is easily available in most indian stores. If you are not able to find, use steel cut oats or buckwheat groats, barley, millets or quinoa too. Just adjust the cooking times.
• Fresh Vegetables - Any vegetables you like. You can add potatoes as well. I used carrots, corn, peas, cauliflower, green beans and tomatoes.
• Spices- Cumin Seeds
• Other Ingredients - Salt, Lemon, Cilantro, Ginger Green Chillies.

How To Make Dalia Upma(Step Pictures)

I like cooking dalia in a kadai or shallow pan because I feel it comes out fluffier. However, I am adding instructions for using pressure cooker as well.

• Wash the dalia 1-2 times with water. Add washed dalia to a bowl and soak in enough water for 30 minutes.

Pro Tip:- If you are using instant pot or pressure cooker, skip soaking. You can use dalia straight out of the bag.

• While dalia is soaking, chop all the vegetables that you are using.

Pro Tips:- If you are using potatoes, dice them and add them at the very beginning with carrots and green beans. Keep the vegetables bite sized for good texture. For vegetables that take longer to cook, chop them the same size especially if you cooking via open pot method.

• Heat Oil in a pan or IP/ pressure cooker. Temper the oil with cumin seeds, ginger and chopped green chilies. Saute for 20 seconds without browning.
• Next, add the vegetables like carrots, green beans, cauliflower first and saute them for 2 minutes. Then add the tomatoes, peas and corn. Sprinkle salt and saute for another couple minutes. We dont have to cook the vegetable right now, they will cook with dalia.
• Add the soaked dalia, mix and saute with vegetables for a minute. Then add water cover the pot. Once the water comes to a boil, reduce the stove and let cook on low for 18-22 minutes or until all the water is absorbed. Dont open the lid in between.

Pro Tip - If you are using IP or pressure cooker, close the lid and pressure cook for 5 minutes or for 2-3 whistles.

• Switch off the stove or let pressure release naturally. Finish with lemon juice and chopped cilantro. Fluff gently.

Tips For Fluffy & Delicious Upma

• Always soak the dalia. Even 15 minutes is okay. Soaked dalia cooks fluffier than unsoaked.
• You can roast the dalia before soaking if you wish. These days pre roasted dalia is also available in stores.
• You can add curry leaves & mustard seeds as well while tempering. I grew up eating with just jeera, so I use only cumin seeds.
• You can add just like roasted peanuts or cashews to the dalia to make it more hearty.
• For busy mornings, chop the vegetables a night before.
• You can add ¼ cup soaked yellow moong lentils to this recipe, tastes really delicious. Also ups the protein content.
• Avoid softening the vegetables or tomatoes in the beginning. They cook perfectly retaining a bite along with the dalia.
• Water Ratio for a fluffy upma is 1:1.5.For each cup of soaked dalia you need 1.5 cup of water.

Serving Suggestions

• A drizzle of ghee really makes it so delicious. You can serve it with some plain yogurt too.
• Add a side of boiled eggs to bump up the breakfast protein.
• You can add grilled chicken or fish and serve it for dinner.