Dalia Upma (A Healthy Indian Breakfast made with Broken Wheat and Vegetables)


Breakfast is the most important meal during our daily life. So it must be nutritious, healthy, wholesome and at the same time tasty. Today I’ll be sharing with you one of such recipe … Dalia Upma. I have shared I Pulao recipe with Dalia before (Veg Pulao with Dalia) not it is Upma. Now Upma is a famous breakfast option in India and it has various varieties like Rava Upma, Bread Upma, Rice Upma etc. My today’s recipe Dalia Upma is very tasty and easy to cook. Addition of peanuts gives a very nice crunch to the recipe. You should try once and let me know how it was!

Ingredients to serve 4

  • Dalia or Broken Wheat – 150gms
  • Onion – 1 (Medium-Chopped)
  • Tomato – 1 (Chopped)
  • Mixed Vegetables – 1 cup (Carrot, Beans, Cauliflower, Peas)
  • Capsicum – ¼ cup (Chopped)
  • Peanut – A handful
  • Asfaeotida or Hing – 1 pinch
  • Mustard Seeds – ½ tsp
  • Cumin Seeds – ½ tsp
  • Curry Leaves – 2 sprig
  • Ginger – 1” (Finely chopped-optional)
  • Green Chilies – 2 (Finely chopped)
  • Turmeric Powder – 1 pinch
  • Red Chili Powder – ¼ tsp
  • Lemon Juice – 2 tsp
  • Coriander Leaves – 2-3 Tbsp (Finely chopped)
  • Oil – 2 Tbsp
  • Salt – To taste


  1. Wash and soak dalia (broken wheat) in water for 15-20 minutes. Chop the vegetables and blanch them. Keep aside.
  2. Heat the oil in a non-stick kadai or wok. Temper the oil with asfaeotida, mustard seeds and cumin seeds.
  3. Add the peanuts. Sauté for couple of minutes.
  4. When the seeds crackle add curry leaves, chopped onion and chopped ginger and sauté till they become translucent.
  5. Add the chopped tomatoes, turmeric powder, red chili powder and green chillis.
  6. Now add the boiled vegetables and mix well. Adjust salt.
  7. Next add the soaked dalia and stir for 3-4 minutes.
  8. Now add 1 cup of water cover and cook till Dalia is cooked and all water dries up.
  9. Remove cover and stir well. Remove from heat and sprinkle lemon juice.
  10. Garnish with chopped coriander and serve hot.

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