• Rutuskitchen

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


Ingredients

  • 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

  • Coriander leaf

Procedure

Step 1

Chop all vegetable & keep it ready . Finely chop green chilli & ginger .

Step 2

Dry roast dalia on low flame in a kadai till it slightly fragrant .



Keep it aside .


Step 3

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 .

Step 4

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 .

Step 5

Add water as per the mentioned ratio


Step 7

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 .

Enjoy !


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 .



97 views0 comments

Recent Posts

See All

SUBSCRIBE VIA EMAIL

copyright © 2018 by Rutu's Kitchen

IMG_1307_edited