Dalia Upma Recipe
Dalia Upma Or Broken wheat upma is an indian breakfast dish made with dalia(cracked wheat) and fresh vegetables. This vegan savory breakfast is perfect for days when you are looking for egg free breakfast options.
Ingredients
- ½ cup dalia broken wheat
- 3 tablespoon avocado oil
- 1 teaspoon cumin seeds
- ½ tablespoon ginger chopped
- 2 thai bird green chillies adjust to taste
- ¼ cup carrot diced
- ¼ cup green beans diced
- ½ cup tomato chopped
- ¼ cup green peas
- 4-5 cauliflower florets cut small
- ¼ cup corn kernels
- 1 teaspoon salt
- 1.5 cup water for IP/Pressure cooking use 1 cup water
- 1 tablespoon lemon juice
- 2 tablespoon cilantro chopped
- Ghee for drizzling optional
- Any kind of nuts you like optional
Instructions
- I like cooking dalia in a kadai or shallow pan (with lid) 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.
Notes
- 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.
- 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.
Nutrition
Calories: 270kcalCarbohydrates: 18gProtein: 3gFat: 22gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 15gSodium: 1391mgPotassium: 400mgFiber: 5gSugar: 8gVitamin A: 3267IUVitamin C: 38mgCalcium: 49mgIron: 2mg
Tried this recipe?Let us know how it was!