Tuesday, April 24, 2012

Broken Wheat (Daliya) Upma

Healthy breakfast meal broken wheat daliya upma
I was searching for a power packed complex carbs breakfast which was traditional in taste like poha or upma and also went well with tea. My search lead me to this recipe.

We all know the benefits of broken wheat (daliya), combine it with some gorgeous looking veggies and cook it in the style of a upma and you have a delicious combination which makes a great dish. Ever since I made it for the first time I ended up making it regularly.


1. Finely chopped veggies of your choice. My choice you can see in the pic. French beans, small finely chopped potato, finely chopped onion, green chillies, green peas and finely chopped cabbage.

2. 1 katori/cup broken wheat/daliya

3. 1/2 tsp sugar.

4. 1/4 tsp turmeric.

5. 1/2 lemon.

6. Salt to taste

7. 1 tsp mustard seeds.

8. Curry leaves.

9. 2 tsp oil.


1. Soak daliya for the time you are preparing the veggies.

2. Heat oil in a pan and add mustard seeds. When they start crackling throw in onion and green chillies and saute for 2 minutes. Add the potatoes, mix well and cover. It takes 5 minutes till the potatoes are almost done.

3. Add the french beans, cabbage and saute well. Cook for 3 minutes. We want the veggies to be crisp and half done.

4. Drain the water from daliya and add it to the veggies, mix well. Add sugar, salt and turmeric and mix well. Keep stirring the daliya for 2-3 minutes. What we are trying to do here is to roast the daliya with the veggies and evaporate the water(if any is there).

5. Add water. The ratio of water : daliya is 2:1. So for 1 cup daliya use 2 cups water.

6. Cover and cook till all the water is evaporated. I use frozen peas so I add them when the daliya is cooked. They tend to be sweeter this way. If you are using fresh peas then you can add them before with other veggies.

Squeeze the lemon.

7. Enjoy.

This is one of those dishes that taste good even when it is cold. So it makes for a perfect lunch meal.
 Quick Tip:
If you want to make it for your office and you do not have time to cook this lavish breakfast then you can prepare the mixture at night. You can do the preparation till step 4 and keep the pan in the fridge. In morning all you have to do is light the gas, add water and cook the daliya. It takes maximum 10 minutes.