Dalia Upma (Broken wheat upma, Goduma rava upma, Godhi upma, Craked wheat upma) is a healthy and wholesome breakfast recipe made from broken wheat, loads of vegetables, and some spices. Serve it with coconut chutney and adrak wali chai.
Dalia (or broken wheat) wasn't something typically made at home when I was growing up. However, over the years, due to its health benefits, like having a low glycemic index (GI) and high fiber content. Now, I have started including it in my diet. It is versatile, and you can make both savory and sweet dishes.
Today, I am sharing a simple Dalia Upma recipe where you can replace sooji (semolina) with dalia to make a nutritious and wholesome variation of the classic rava upma or semiya upma. It is very simple to make with just a handful of ingredients like broken wheat, veggies, and spices.
It makes a filling breakfast or light lunch and can be enjoyed on its own or paired with a side of coriander coconut chutney, or peanut chutney for added flavor. You can make it either on a stovetop pan, traditional, or Instant Pot pressure cooker.
More Indian recipes made with dalia include dalia khichdi, dalia pulao, dalia salad, dalia kheer, lapsi (sweet dalia with jaggery), and more.
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Dalia Upma Recipe Ingredients
- Dalia: Also known as brown wheat, cracked wheat, and godumava rava. I used medium-sized dalia. If you use a small-sized daliya, cooking time will be faster.
- Mustard seeds, cumin seeds, urad dal, and chana dal: are part of any South Indian tempering.
- Vegetables: I used onions, carrots, beans, green peas, ginger, and green chilies. You can also swap for other vegetables like broccoli, zucchini, bell peppers, and sweet corn.
- Water: For stovetop pot, use 2.5 cups of water for 1 cup dalia. For making in Instant Pot, add 2 cups of water for 1 cup dalia.
How to Make Vegetable Dalia Upma
Dry roast 1 cup of dalia on low heat for 4–5 minutes until slightly browned in color and aromatic. Transfer to a plate and set aside.
Add 2 tablespoons oil to a kadai, and once it's hot, add 1 teaspoon mustard seeds and ½ teaspoon cumin seeds and let them crackle.
Then add 1 teaspoon urad dal, 1 teaspoon chana dal, and 8-10 cashew nuts and saute until the dal turns light golden brown.
Then, add 2 green chilies (finely chopped), 1 teaspoon minced ginger, 1 stalk curry leaves, and saute for a few 30-40 seconds.
Add 1 small onion (finely chopped) and saute until the onion becomes light brown.
Then add 1 cup of chopped mixed vegetables (carrot, beans, and green peas) and salt and saute for 2-3 minutes till the veggies are tender.
Add 2 ½ cups of water and bring the water to a boil.
Add roasted broken wheat (dalia), and mix everything well.
Then, cover it with a lid and cook for 10-12 minutes on medium-low flame until no moisture is left. Dalia upma should be soft and fluffy.
Turn off the gas and add 1 tablespoon lime juice and 2 tablespoons coriander leaves. Mix gently.
Serve vegetable dalia upma hot with yogurt, or coconut chutney.
Traditional Pressure Cooker Method
Follow the same steps. Close the lid of the pressure cooker and cook for two whistles on high heat. Once done, let the pressure release naturally, fluff up with a fork.
Instant Pot Method
Follow the same steps. Close the lid of the pressure cooker.
Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set the timer to 5 minutes. Once done, let the pressure release naturally, fluff up with a fork.
Serving Suggestions
Serve vegetable dalia upma with yogurt, coconut chutney, and adrak wali chai. If you don't prefer sides, it can be eaten as is.
Storage Suggestions
- Make-ahead: You can pre-roast the broken wheat and store it in an airtight container in a cool and dry place for up to a month. When you want to make quick dalia upma next time, use these pre-roasted dalia.
- Store: You can store leftover dalia upma in an airtight container in the refrigerator for up to 1-2 days.
- Reheat: Add 1-2 tablespoons of water and reheat in a microwave or cook on the stovetop until warm.
Expert Tips
- Pre-roasted Dalia: You can use store-bought pre-roasted broken wheat.
- Dalia Variety: Use smaller-sized broken wheat (dalia) if desired for faster cooking.
- Roasting Dalia: Roasting dalia is a must, it gives a perfect texture without making the upma mushy. It also helps in reducing glycemic load.
- Dalia and water ratio: Adding the right amount of water to cook dalia upma is very important, or else the upma will turn mushy. For every cup of dalia/broken wheat, you will need 2.5 cups of water to cook on the stovetop and 2 cups of water to cook in an Instant Pot.
Variations
- You can replace broken wheat with bulghur wheat.
- Add vegetables of your choice to make a healthy vegetable dalia upma.
- I have not used tomatoes in this recipe; feel free to add them.
- You may also add fresh shredded coconut before serving to give it a traditional South Indian touch.
- You can skip urad dal or chana dal if you don't have them and replace them with roasted peanuts for crunch.
More Indian Breakfast Recipes
Dalia Upma (Broken Wheat Upma)
Ingredients
- 1 cup Broken wheat/Bulgur Wheat/Dalia/Cracked Wheat
- 2 tablespoons oil
- 1 teaspoon mustard seeds
- ½ teaspoon cumin seeds
- 1 teaspoon urad dal
- 1 teaspoon chana dal
- 8-10 cashews
- 2 green chilies finely chopped
- 1 teaspoon ginger minced
- 1 stalk curry leaves
- 1 small onion finely chopped
- 1 cup mixed vegetables (carrot, beans and green peas)
- salt to taste
- 2 ½ cups water (2 cups for instant pot)
- 1 tablespoon lemon juice
- 2 tablespoons coriander leaves
Instructions
- Dry roast 1 cup of dalia on low heat for 4 – 5 minutes until slightly browned in color and aromatic. Transfer to a plate and set aside.
Stovetop Pot Method
- Add oil to a kadai, and once it's hot, add mustard seeds and cumin seeds and let them crackle.
- Then add urad dal, chana dal, and cashew nuts and saute until the dal turns light golden brown.
- Then, add green chilies, ginger, curry leaves, and saute for a few 30-40 seconds.
- Add onions and saute until the onion becomes light brown.
- Then add chopped vegetables and salt and saute for 2-3 minutes till the veggies are tender.
- Add 2 ½ cups of water and bring the water to a boil.
- Add roasted broken wheat (dalia), and mix everything well.Then cover with a lid, and cook for 10-12 minutes on medium low flame until no moisture is left. Dalia upma should be soft and fluffy.
- Turn off the gas and add lime juice and coriander leaves. Mix gently.
- Serve Vegetable dalia upma hot with yogurt, or coconut chutney.
Traditional Pressure Cooker Method
- Follow the same steps. Close the lid of the pressure cooker and cook for two whistles on high heat. Once done, let the pressure release naturally, fluff up with a fork.
Instant Pot Method
- Follow the same steps. Close the lid of the pressure cooker.Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set the timer to 5 minutes. Once done, let the pressure release naturally, fluff up with a fork.
Nutrition
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