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Broken Wheat Upma With Vegetables | Daliya Upma With Vegetables

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Broken Wheat Upma is a healthy breakfast/dinner. Broken Wheat or Daliya is a very healthy ingredient to cook with. It is high in fiber and has a low glycemic index. It gives you the sensation of feeling full for a long time. It can work as a good substitute for rice in many of the south Indian dishes like pongal, idli, etc. This is one of the most easiest, flavourful and healthy recipes you could prepare with broken wheat.



Is Daliya Good For Health?

The fact that Daliya is as close to the natural form of the grain as possible makes it a much healthier option than other types of wheat by-products.

Dalia is, however, not gluten-free. Many nutritionists recommend incorporating daliya into daily meals as replacements for rice or roti because:

  • Has a low Glycemic Index – great for people with diabetes or for anyone trying to consume lesser carbohydrate
  • Higher protein content – This also means this takes longer to break down and release glucose, thereby preventing insulin spikes in one’s system
  • High in fiber, therefore, one stays fuller for a more extended period.
  • Perfect weight-loss food because of the above reasons
  • Helps digestion and prevents constipation

Tips To Make Perfectly Fluffy Daliya Upma:

  • Use pre-roasted daliya for this upma recipe or dry roast the broken wheat before using it (similar to roasting sooji rava before using).
  • When made in a pressure cooker, keep the broken wheat and water ration as 1:1.5 to get the perfect consistency of upma – every single time! If you are using 1 cup of broken wheat, add approximately 1.5 cups of water. 
  • One or two whistles over medium heat are sufficient enough to cook the vegetables and the broken wheat. 
  • Allow the steam to release naturally from the pressure cooker. Once you open the lid, gently fluff the upma using a fork and allow it to rest for 3 – 5 minutes before serving.
  • If making in a kadhai, just add 1.5 cups of water initially and add the remaining, if required, after a few minutes.
  • Add a dash of lemon juice or a teaspoon of ghee before serving the dish for a delicious flavor.

Serves - 3

Ingredients:
1 cup broken wheat / cracked wheat / daliya,
1 cup choice of mixed vegetables, (carrots, beans, fresh peas),
1 medium sized onion, finely chopped,
1/2 tsp mustard seeds,
3 green chillies,
1 sprig curry leaves,
2 tbsp ghee,
2 tbsp of roasted cashews (optional),
Salt to taste


Method:
  1. Heat ghee in a pan and add the mustard seeds. 
  2. Once it crackles, add the slit green chillies and curry leaves and fry for a minute. Now add the chopped onions and fry till the onions are translucent. 
  3. Add the choice of vegetables and saute for 1-2 mins on high flame.
  4. Reduce the flame and add the broken wheat and saute for a minute. 
  5. Add 2 cups of boiled water to this. Add the salt as per taste and give it a good stir. Close the lid and allow it to cook completely.
  6. Serve hot with chutney or fresh yogurt.

Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #thefitdotme
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