Dalia/Broken wheat Upma
A healthy breakfast recipe
Dalia / brokek wheat has been a part of Indian cuisine since ages . It is easy to digest & full of nutrition . It is high in fibre & good for weight loss . This can be prepared both sweet as well as salted version .Today I will share with you dalia upma which you can have at your breakfast , lunch or dinner .Before going to the recipe let me share some health benefit of having dalia in our regular diet .
Effective for weight loss - as it is loaded with fiber which will keep you satisfied for long .
Relieves constipation - present of husk in it is rich in fibre ,which cleanses the intestines .
Good for diabetic patients as it is low in glycemic index which ensures a steady release of glucose in blood & helps in managing blood sugar .
Maintain cholesterol level .
Good for growing children - as it is a natural souce of vitamin B, minerals, fibre and protein & it has no preservatives.
Preparation Time: 10 min
Cooking Time: 15 min
Total time: 25 min
Dalia - 1 cup
Water - 2 &1/4
Onion - 1 medium ~ large
Tomato - 1 small~medium
Beans - 6~7
Carrot - 1 small
Peanut - 2 tbsp
Potato - 1 very small
Capsicum - 1/2 of a small
Ginger - 1/2 inch
Green chilli - 1~2
Mustard seed - 1/4~1/2 tsp
Cumin seed - 1/2 tsp
Hing/asafoetida - 1 pinch
Turmeric powder - 1/4 tsp
Salt to taste
Oil/ghee - 1.5~2 tbsp
Leamon - 1/2
Chop all vegetable & keep it ready . Finely chop green chilli & ginger .
Dry roast dalia on low flame in a kadai till it slightly fragrant .
Keep it aside .
Now in the same kadai heat oil or ghee .
Add mustard seed & cumin seed let it crackle .
Add hing .
Add peanut & saute it for few second .
Add choped ginger , green chilli & onion .
Saute till onion become translusant .
Add all choped vegetable & mix well .
Add salt & turmeric powder .
Mix well & cover a lid .
Let it cook for 1~2 minute .
Open the lid & add roasted dalia .
Mix well . Saute for few second .
Add water as per the mentioned ratio
Add coriander leaf, lemon juice & 1 tsp ghee .
Cover it . cook on low flame till dalia absorve all water & dalia will cook completely .
Switch off the flame & after 2~3 minute open the lid .
Mix well before serving so that lemon juice & ghee will mix properly .
Now dalia upma is ready to be served .
Nutritional Information per katori/130 gm :
Energy : 94 calories
Protein : 3.0 gm
Fat : 1.6 gm
Carbohydrates : 18.4 gm
Fibre : 4.5 gm
If you like the recipe, please share with family & friends .