Broken Wheat Upma, Healthy Breakfast Recipe

Broken Wheat Upma, Healthy Breakfast Recipe

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broken wheat upma recipe | dalia upma | healthy dalia upma | godi upma | with amazing images.

Wanting to try something healthier for breakfast? We have given the regular upma a healthy twist by replacing semolina with broken wheat, making itdalia upma which is super healthy and also very tasty!! Not only for a healthy breakfast but can also be relished as an evening snack .

Broken Wheat Upma, as the name suggests is a nutrient-rich wheat based upma. While the broken wheat brings in loads of dietary fibre and energy, carrot and green peas bring along a wealth of nutrients, especially vitamin A.

The method for making dalia upma is very quick and easy. To make Broken Wheat Upma recipe, Dalia Upma, clean and wash the broken wheat thoroughly. Par-boil the broken wheat in 2 cups of hot water for 3 to 4 minutes. Drain and keep aside. Heat the oil in a pressure cooker, and add the mustard seeds. Upma is incomplete without addition of mustard seeds. When the seeds crackle, add the urad dal which gives a unique and nutty taste to upma, curry leaves, green chillies which can be adjusted to your preference of spice and sauté on a medium flame for a few seconds. Add the onions and ginger. Next, add the green peas and carrots, you can also add other vegetables if you wish to . Add the broken wheat, salt and 1¼ cups of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Garnish the broken wheat upma with coriander and keep aside to cool slightly.

The onions and carrots also add crunch to an otherwise soft broken wheat upma. You may also add other veggies of your choice (green peas) to make it more colourful and tasty.

You can also try other recipes using broken wheat like Broken Wheat, Oats and Apple Porridge and Broken Wheat Salad with Chick Peas and Roasted Pepper.

Enjoy broken wheat upma recipe | dalia upma | healthy dalia upma | godi upma | with detailed step by step photos and video below.

Broken Wheat Upma, Healthy Breakfast Recipe recipe - How to make Broken Wheat Upma, Healthy Breakfast Recipe

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients
Method
For broken wheat upma

    For broken wheat upma
  1. To make broken wheat upma, clean and wash the broken wheat thoroughly. Par-boil the broken wheat in 2 cups of hot water for 3 to 4 minutes. Drain and keep aside.
  2. Heat the oil in a pressure cooker, and add the mustard seeds.
  3. When the seeds crackle, add the urad dal, curry leaves, green chillies and sauté on a medium flame for a few seconds.
  4. Add the onions and ginger, mix well and sauté on a medium flame for 1 to 2 minutes.
  5. Add the green peas and carrots, mix well and sauté on a medium flame for 1 to 2 minutes.
  6. Add the broken wheat, salt and 1¼ cups of water, mix well and pressure cook for 2 whistles.
  7. Allow the steam to escape before opening the lid.
  8. Garnish the broken wheat upma with coriander and keep aside to cool slightly.

How to pack broken wheat upma

    How to pack broken wheat upma
  1. Pack in an air-tight box.
Nutrient values (Abbrv) per serving
Energy111 cal
Protein2.6 g
Carbohydrates18.8 g
Fiber1.7 g
Fat2.9 g
Cholesterol0 mg
Sodium5.8 mg
Broken Wheat Upma Video (Healthy Breakfast) by Tarla Dalal's Team
Broken Wheat Upma, Healthy Breakfast Recipe with step by step photos

Like Dalia Upma then

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How to make Broken Wheat Upma:

  1. To make the broken wheat upma recipe | healthy dalia upma | godi upma | we first have to clean and wash the broken wheat thoroughly. Take the Broken wheat in a sieve and run it under water to clean it. Keep aside.
  2. Boil 2 cups of water in a deep non-stick pan and let it come to a rolling boil.
  3. Add the Dalia to it and mix well.
  4. Let the Dalia boil for about 3 to 4 minutes till it is parboiled (half cooked).
  5. Drain the broken wheat, discard the water and keep aside.
  6. Heat the ghee or oil in a pressure cooker, and add the mustard seeds. No, Upma is made without mustard seeds. 
  7. When the seeds crackle, add the urad dal.
  8. Also, add the curry leaves with this. These are the basic essentials for any upma recipe, including Broken Wheat Upma.
  9. Mix well and sauté for 30 seconds till the seeds are fragrant and start getting a light color.
  10. Now add the green chillies for a spicy taste to the Broken Wheat Upma.
  11. Mix well and sauté on a medium flame for a few seconds.
  12. Now add the onions to this. They will add a nice piquancy to the Broken Wheat Upma.
  13. Also, add the ginger for an earthy taste.
  14. Mix it well and sauté on a medium flame for 1 to 2 minutes till the onions turn translucent.
  15. We will now add the vegetables. First add the green peas.
  16. Now, add the carrots to the pressure cooker as well. You can even add other vegetables like French beans.
  17. Mix well and sauté on a medium flame for 1 to 2 minutes or till the vegetables are a little cooked.
  18. Now, add the broken wheat to the pressure cooker.
  19. If you want, you can add a little turmeric powder at this stage to get a beautiful yellow color to the Broken Wheat Upma.
  20. Add the salt to taste.
  21. Finally, add 1¼ cups of water to the pressure cooker.
  22. Mix well and pressure cook the dalia for 2 whistles. We only pressure cook it for 2 whistles as it is already parboiled. Using a pressure cooker will make the cooking process faster.
  23. Allow the steam to escape before opening the lid.
  24. Once cooled slightly, garnish the broken wheat upma | healthy dalia upma | godi upma | with coriander.
  25. Serve the Broken Wheat Upma hot.

Broken Wheat Upma – for Healthy Heart

  1. Broken Wheat Upma – Wholesome Breakfast for Healthy Heart. Broken wheat has slightly more fiber than wheat as the bran is retained in it. This high fiber helps keep blood cholesterol under check and thus prevents atherosclerosis (clogging of arteries). Prefect for a high fibre Indian breakfast or high fibre recipe for weight loss
  2. Moreover healthy dalia upma also abounds in magnesium (11% per serving) – a key nutrient to maintain heart beats
  3. With just 111 calories and 2.6 g of protein, this broken wheat upma is a healthy choice to make up protein requirements of morning meal. 
  4. The vegetables and the broken wheat together makes a very satiating fare which would avoid reaching out for unhealthy snacks till lunch time. 
  5. Fair amounts of calcium and phosphorus further promotes bone development. 
  6. Obese people aiming to achieve weight loss target, can also include this healthy fare as a part of their breakfast. Accompany it with a fiber rich fruit to square up your meal. 
  7. The glycemic index of broken wheat is also low, thus making this dalia upma suitable as a  diabetic snack too.

Reviews

Broken Wheat Upma, Healthy Breakfast Recipe
 on 20 Nov 19 12:24 PM
5

This is a nice variation to the regular upma.dalia with mixed veggies makes for a healthy and tasty breakfast.loved it.
Tarla Dalal
22 Nov 19 09:38 AM
   Hi, Thank you for your kind words. Glad you liked the recipe!Do try our more recipes and share you experience with us.
Broken Wheat Upma, Healthy Breakfast Recipe
 on 24 Apr 19 02:15 PM
5

loved it parboiling the dalia makes a huge difference. tastes good warm or cold. ideal for lunch box with a small pack of potato crisps and a big glass of chaas
Tarla Dalal
25 Apr 19 09:13 AM
   Hi Arati, Thank you for your kind words. Glad you liked the recipe!Do try our more recipes and share you experience with us.
Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 14 Sep 16 01:56 PM
5

Can I cook this recipe without a pressure cooker
Tarla Dalal
14 Sep 16 05:10 PM
   Hi Reema, Yes you can try.
ब्रोकन व्हीट उपमा
 on 08 Sep 16 06:46 PM
5

Swadbhara, Shaktibhara nasta
Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 21 Nov 13 01:08 AM
5

Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 19 Dec 12 12:21 PM
5

Nice twist to our regular upma....broken wheat is really good for people suffering from diabetes and also who wish to lose weight...
Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 09 Nov 11 12:21 AM
5

Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 18 Mar 11 08:30 AM
5

It will Taste better if you first boil the broken wheat and then cook
Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 24 Sep 10 03:01 PM
5

this one is my daughter's favourite!
Broken Wheat Upma ( Healthy Breakfast Recipe)
 on 09 Sep 10 10:53 AM
5

Ideal for breakfast. Broken wheat has a low GI of 41 and is far healthier than white rice or semolina 66 GI. I prefer this to Upma which is not that healthy.