Delicious Broken Wheat Upma: A Wholesome Indian Breakfast

Upma is a traditional Indian dish that’s loved for its simplicity and heartiness. While we often think of popular breakfast items like Idli, Dosa, and Parathas, today we’re going to explore a unique variant using Broken Wheat, commonly known as Dalia. This nutritious dish is not just filling but is also packed with flavors that make it a delightful start to your day.

Ingredients

• 1 cup Broken Wheat (Dalia)
• 2 cups Water
• 2 tablespoons Vegetable Oil
• 1 tablespoon Desi Ghee
• 1 tablespoon Chana Dal (split chickpeas)
• 1 tablespoon Urad Dal (split black gram)
• 1 teaspoon Mustard Seeds
• 1 teaspoon Cumin Seeds
• A pinch of Asafoetida (Hing)
• 2 Green Chillies (slit)
• A few Curry Leaves
• 10-12 Cashew Nuts
• 1 cup Carrots (finely chopped)
• 1 cup Peas (blanched)
• Salt to taste
• Fresh Coriander Leaves (finely chopped) for garnish
• Freshly grated Coconut for garnish

Step-by-Step Method

Preparing the Dalia

1. Begin by dry roasting the Broken Wheat (Dalia) in a pan over medium heat until it becomes fragrant. Keep stirring it to ensure even roasting and prevent burning. This step enhances the nutty flavor of the wheat.
2. While the Dalia is roasting, heat oil and ghee in a Kadai (wok) over a low flame. Allow the ghee to melt completely.
3. Once melted, add Chana Dal and Urad Dal. Stir continuously until they turn golden brown. This is crucial as adding them to warm oil prevents them from cooking too quickly, avoiding a raw taste.

Adding Spices and Vegetables

4. As the dals turn golden, add Mustard Seeds, Cumin Seeds, Asafoetida, Green Chillies, and Curry Leaves. Stir well and let the spices release their aroma.
5. Next, add Cashew Nuts and fry them until they achieve a pleasant golden color.
6. Carefully transfer the roasted Dalia into the pan, followed by the raw chopped Carrots and blanched Peas. Stir everything together, allowing the Dalia to absorb the flavors. Roast this mixture for about 30 seconds.

Cooking the Upma

7. It’s time to add water. For every cup of Dalia, add two cups of water carefully to avoid splashing. Season with salt to taste.
8. Stir well, cover the Kadai, and let it simmer on low flame for about 10 minutes. This will allow the Dalia to absorb the moisture and flavors.

Final Touches

9. After 10 minutes, turn off the heat. Do not open the lid right away; let it sit for an additional five minutes for the steam to settle.
10. Once the steam has settled, gently stir the Upma. Add finely chopped fresh Coriander and freshly grated Coconut, mixing well.
11. Serve the Upma hot on a plate. A unique way to serve is by pressing some of it into a bowl, then inverting it onto the serving plate for a beautiful presentation.

Cooking Tips & Variations

• You can add other vegetables like bell peppers, peas, or beans according to your preference.
• To make it spicier, add more green chillies or a dash of red chilli powder.
• For a richer flavor, substitute some of the vegetable oil with extra ghee.

Serving Suggestions

Serve your Dalia Upma hot, garnished with fresh Coconut and Coriander. Pair it with a cup of tea or coffee for a complete breakfast. It’s perfect for brunches as well.

Storage Instructions

Leftover Upma can be stored in an airtight container in the refrigerator for 2-3 days. Reheat it in the microwave or on the stove with a splash of water to revive its moisture.

Nutrition Information

This dish is not only delicious but also nutritious, as Broken Wheat is rich in fiber, proteins, and essential vitamins. Each serving provides a good balance of carbs, proteins, and healthy fats, making it an ideal breakfast option.

FAQs

What is Dalia?
Dalia is broken wheat that is a nutritious whole grain option, high in fiber and low in glycemic index.

How long does it take to make Upma?
Approximately 20-25 minutes, including preparation and cooking time.

Can I add meat to Upma?
Yes, you can add cooked chicken or shrimp for a protein boost.

Is Upma vegan?
Yes, it can be made vegan by omitting ghee and using only vegetable oil.

What other spices can I add to Upma?
You can try adding turmeric powder for color and flavor.

Can I prepare Upma in advance?
Yes, you can prepare it ahead of time and reheat it when ready to serve.

What can I serve with Upma?
It goes well with coconut chutney, pickle, or yogurt.

Is Dalia Upma good for weight loss?
Yes, due to its high fiber content, it can aid in weight loss when included as part of a balanced diet.

Can I substitute Dalia with another grain?
You can use semolina (sooji) as an alternative, but the cooking times and water ratios may vary.

How can I make Upma spicier?
Increase the quantity of green chillies or add a sprinkle of red chilli powder while cooking.