Daliya Upma is a delicious and healthy Indian breakfast dish made with broken wheat or daliya, vegetables, and spices. It’s a wholesome dish that is easy to make and is a great alternative to traditional Upma which is usually made with semolina. Daliya is a rich source of fiber and protein, making it a perfect breakfast choice for those looking for a healthy and nutritious meal. This dish can be served with a side of chutney or yogurt, and is a filling and satisfying breakfast that will keep you energized for the day.
Ingredients
| Daliya (Broken wheat) | 1 cup |
| Oil | 2 tbsp. |
| Mustard seeds | 1 tsp. |
| Cumin seeds | 1 tsp. |
| Onion | 1 |
| Green chili | 1 |
| Ginger | 1/2 inch |
| Peas | 1/4 cup |
| Carrot | 1/4 cup |
| Beans | 1/4 cup |
| Bell pepper | 1/4 cup |
| Salt | To taste |
| Turmeric powder | 1/2 tsp. |
| Red chili powder | 1/2 tsp. |
| Water | 2 cups |
| Coriander leaves | For garnish |
| Lemon wedges (Optional) | For garnish |
Directions
- Heat oil in a pan and add mustard seeds. Let them splutter.
- Add cumin seeds and let them crackle.
- Add chopped onions, green chili, and grated ginger. Saute until onions turn translucent.
- Add chopped vegetables (peas, carrots, beans, bell peppers) and saute for 2-3 minutes.
- Add daliya (broken wheat) to the pan and roast it for 2-3 minutes on medium heat.
- Add salt, turmeric powder, and red chili powder (if using). Mix well.
- Add 2 cups of water and mix everything well. Cover the pan with a lid and let it cook for 10-12 minutes on low heat until the daliya is cooked and the water is absorbed.
- Once the daliya is cooked, switch off the heat and let it rest for 5 minutes.
- Garnish with chopped coriander leaves and serve hot with lemon wedges.
Nutritional Information
- Daliya is a type of cracked wheat that is high in fiber, protein, and essential nutrients such as iron, magnesium, and phosphorus. It is a good source of complex carbohydrates that provide sustained energy and help regulate blood sugar levels.
- Peas, carrots, beans, and bell peppers are low in calories and high in vitamins, minerals, and antioxidants. Peas are a good source of fiber, protein, and vitamin C. Carrots are rich in beta-carotene, a precursor to vitamin A, and are also a good source of fiber. Beans are high in protein, fiber, and various micronutrients such as folate, iron, and magnesium. Bell peppers are high in vitamin C, vitamin A, and potassium.
- Mustard seeds are rich in antioxidants and anti-inflammatory compounds that can help reduce the risk of chronic diseases. They are also a good source of selenium, a mineral that is important for thyroid function and immune system health.
- Cumin seeds are high in antioxidants and may have anti-inflammatory properties. They are a good source of iron and can help improve digestion and reduce bloating.
- Ginger is a root that is high in antioxidants and has anti-inflammatory properties. It is a good source of vitamin C and can help reduce nausea, improve digestion, and boost immune function.
- Green chili is a low-calorie vegetable that is a rich source of vitamin A, vitamin C, and antioxidants. It can help improve digestion, boost metabolism, and reduce inflammation.
- Coriander leaves are a good source of vitamins A, C, and K, and are high in antioxidants. They can help improve digestion, reduce inflammation, and may have anti-cancer properties.
- Lemon is a good source of vitamin C, which is important for immune function and skin health. They are also high in antioxidants and may help reduce the risk of chronic diseases.
Nutritional Calculation
| Calories | Carbohydrates | Protein | Fat |
| 259 Kcal | 42 gm | 8 gm | 1 gm |
Servings= 1-2