Daliya Upma is a popular and versatile dish enjoyed across India, and it is not specifically associated with any particular state. It is prepared in households all over the country, with variations in ingredients and flavors depending on regional preferences.
Daliya Upma is a nutritious Indian breakfast dish made from roasted broken wheat (daliya) combined with sautéed vegetables and aromatic spices, creating a flavorful and wholesome meal. This dish not only satisfies your taste buds but also provides a healthy kick-start to your day.
The dish is commonly enjoyed as a breakfast option or a light meal, and its popularity extends beyond India, especially among those who appreciate healthy and flavorful vegetarian dishes. It has become a staple in many households due to its simplicity, nutritional benefits, and delicious taste.
Health Benefits
Daliya Upma offers a range of health benefits, making it a nutritious and wholesome choice for breakfast. Here are some of the health benefits associated with this dish:
Daliya, or broken wheat, is an excellent source of dietary fiber. A high fiber content promotes healthy digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, aiding in weight management.
The inclusion of a variety of vegetables such as carrots, peas, and tomatoes provides a diverse array of vitamins, minerals, and antioxidants, contributing to overall well-being and supporting the immune system.
Daliya Upma is typically prepared with minimal amounts of healthy fats, such as ghee or butter. This helps keep the overall fat content in check, making it a heart-healthy choice.
The combination of daliya and vegetables offers a decent amount of plant-based protein. Protein is essential for muscle repair, immune function, and overall growth and development.
The fiber content in daliya, along with the balanced combination of ingredients, helps in regulating blood sugar levels.
The fiber-rich nature of daliya contributes to a feeling of satiety, helping control appetite and reducing the likelihood of overeating. This can be beneficial for individuals looking to manage or lose weight.
The combination of whole grains, vegetables, and minimal fats provides a nutrient-dense meal that can help boost metabolism and provide sustained energy throughout the day.
The fiber content in daliya aids in maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation.
Ingredients
Daliya (Broken Wheat): The star of the dish, daliya, is dry roasted to perfection until it transforms into a golden brown hue, emitting a delightful nutty aroma. This step not only enhances the flavor but also ensures a rich texture.
Vegetables: A colorful assortment of finely chopped carrots, peas, onions, and tomatoes adds both nutritional value and visual appeal to the dish. These vegetables bring a delightful crunch and a burst of freshness.
Spices: The dish is seasoned with mustard seeds, cumin seeds, green chillies, and a pinch of asafoetida (hing), creating a symphony of flavors that dance on your palate.
Ghee or Butter: Adding richness and a subtle nutty flavor, ghee or butter elevates the overall taste and texture of the Upma.
Turmeric Powder and Salt: A touch of turmeric powder imparts a warm golden color to the dish, while salt enhances the flavors, striking a perfect balance.
Lemon Juice: A squeeze of fresh lemon juice adds a zesty and refreshing note, cutting through the richness and bringing a delightful tang to the Upma.
Coriander Leaves: Freshly chopped coriander leaves act as the finishing touch, providing a burst of herbal freshness and a visually appealing garnish.
Serving Suggestions
Serve Daliya Upma with lemon wedges on the side. Squeezing fresh lemon juice over the upma enhances the flavors and adds a zesty kick.
You can pair it with a dollop of plain yogurt or raita for a cool and creamy contrast.
Accompany the Daliya Upma with coconut chutney or mint chutney for an additional burst of flavors.
A small serving of mango or lime pickle on the side can be a flavorful addition.
Garnish with freshly chopped coriander leaves just before serving to add a burst of freshness and a hint of herbal flavor.
Variations
Experiment with different vegetables based on your preferences. Adding Bell peppers, beans, and spinach are excellent choices.
Add protein to your upma by incorporating cooked lentils, boiled chickpeas, or paneer cubes. This variation increases the protein content and makes the dish more filling.
Adjust the spice level according to your taste. For those who enjoy extra spice, add chopped green chilies or a pinch of red chili powder.
You can infuse the dish with aromatic herbs like curry leaves or fresh cilantro during the cooking process for added depth of flavor.
Replace daliya with millets like foxtail millet or barnyard millet for a gluten-free alternative with a unique texture.
Thus daliya upma is a wholesome and nutritious dish of Indian cuisine. Its popularity stems from its health benefits, versatility, and ease of preparation. Whether enjoyed as a comforting breakfast or a light meal, daliya upma reflects the diverse flavors and culinary traditions of India while providing a satisfying and nourishing dining experience.
Print
Daliya Upma Recipe
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 2–3 1x
- Diet: Vegetarian
Description
Daliya Upma is a wholesome and nutritious Indian breakfast dish made from broken wheat (daliya) and vegetables. It is not only delicious but also a healthy option for a balanced meal. Here is a wholesome and nutritious Daliya Upma recipe.
Ingredients
- 2 tablespoons unsalted butter or ghee
- ¼ teaspoon asafoetida (hing)
- ½ teaspoon mustard seeds (rai)
- ½ teaspoon cumin seeds (jeera)
- 2 green chillies, finely chopped
- 2 medium onions, chopped
- 2 medium tomatoes, chopped
- ½ cup green peas
- ½ cup finely chopped carrots
- Salt to taste
- ½ teaspoon turmeric powder
- Water as needed
- 2 cups broken wheat (daliya), boiled
- Fresh lemon juice
For garnish
- Chopped coriander leaves
Instructions
- In a pressure cooker, dry roast the daliya over medium heat until it turns golden brown and releases a nutty aroma. Keep stirring to ensure even roasting. This step enhances the flavor of the dish.
- Add enough water and cook until about 1 whistle comes up. Let the pressure release naturally. Allow it to cool down at room temperature.
- In a separate pan, heat butter or ghee.
- Add hing, mustard seeds and cumin seeds. Let them splutter.
- Add chopped green chillies and saute it for a few seconds.
- Add chopped onions and sauté until they become translucent.
- Add chopped tomatoes. Cook for about a few seconds and then add green peas and carrots to the pan.
- Sauté the vegetables until they are slightly tender.
- Add salt and turmeric powder.
- Mix well.
- Add water and cover the pan till the vegetables are cooked well.
- Now add boiled daliya to the pan.
- Mix well to combine evenly with the vegetables.
- Cover the pan with a lid, and let it simmer for 2-3 minutes.
- Stir occasionally to avoid sticking.
- Squeeze fresh lemon juice
- Garnish with freshly chopped coriander leaves.
- Serve hot daliya upma with lemon wedges on the side.
Notes
- Make sure the daliya is properly roasted. Roasting process enhances its nutty flavor. Stir continuously to avoid burning.
- Use a good quality of butter or ghee for tempering. Ghee adds a rich flavor to the dish.
- Feel free to add or omit vegetables based on your preference.They not only add color and flavor but also provide essential nutrients.
- Adjust the spice level by adding more green chilies or red chili powder.
- Freshly chopped coriander leaves not only add a burst of color but also a refreshing flavour.
- Additionally, enhance the nutritional value by adding roasted nuts or seeds.
- Category: Breakfast
- Cuisine: Indian
Keywords: Daliya Recipe, Broken Wheat Upma, Indian Breakfast Dish, Vegetarian Upma, One-Pot Meal, Weight loss recipes