There’s nothing quite like the comfort of a hearty breakfast that’s both nutritious and satisfying. As the sunlight streams into my kitchen on a busy morning, the thought of whipping up a quick yet wholesome meal is always welcome. Enter Vegetable Dalia Upma, or Broken Wheat Upma—a delightful one-pot dish bursting with flavor and goodness. This recipe showcases the nutty aroma of cracked wheat, perfectly complemented by colorful vegetables and a medley of spices that dance on the palate.
Whether you’re looking to break free from the cycle of fast food or simply seeking a filling, healthy option, this dish checks all the boxes. With its high protein content and low Glycemic Index, it’s a fantastic choice for everyone, including those mindful of their health. Plus, it can be made swiftly using either a pressure cooker or an Instant Pot, making it as convenient as it is delicious. So, let’s dive into this easy and versatile recipe that promises to elevate your mornings!
Why will you love Dalia Upma?
Quick and Easy: This wholesome dish takes just 20 minutes to prepare, making your busy mornings effortless.
Flavorful and Nutritious: The nutty taste of broken wheat combined with fresh vegetables and spices offers a delightful explosion of flavors!
Versatile Meal: Whether you enjoy it as a hearty breakfast or a light lunch, it’s the perfect one-pot dish for any time of day.
Health Benefits: Packed with protein and fiber, it’s also suitable for vegans and those watching their glycemic intake, promoting a balanced lifestyle.
Two Cooking Methods: Choose between the classic pressure cooker or trendy Instant Pot methods to suit your cooking style. Try this amazing Vegetable Dalia Upma to experience its deliciousness!
Dalia Upma Ingredients
For the Base
- Broken Wheat (Dalia) – The star of the dish that provides structure and a nutty flavor; you can substitute with bulgur wheat if desired.
- Brown Rice – Adds delightful texture and boosts fiber content for a wholesome meal.
For the Lentils
- Chana Dal (split chickpeas) – Provides protein and a pleasant nuttiness; rinse only if unpolished.
- Green Moong Dal (split mung dal) – Adds softness and compliments the texture beautifully.
For the Vegetables
- Onion (chopped) – Creates an aromatic base with natural sweetness.
- Potatoes (cubed) – Optional but adds body and mild sweetness to the dish.
- Green Peas – Brings color, natural sweetness, and vital nutrients.
- Carrots (chopped) – Offers a crunchy texture and vibrant color.
- Green Beans (optional) – Adds fiber and extra texture variety.
- Green Chili (chopped) – Adds a gentle spice kick; adjust to taste.
- Curry Leaves (optional) – Enhances the dish with its authentic South Indian aroma.
- Ginger (chopped) – Provides warmth and freshness, uplifting the flavors.
For Seasoning
- Oil (neutral or mustard oil) – Necessary for sautéing; enhances flavor.
- Cumin Seeds – Infuses an earthy flavor that warms the dish beautifully.
- Salt – Essential for bringing the flavors to life.
- Turmeric Powder – Adds an earthy color and antioxidant benefits to the dish.
- Water – Use 2 parts water to 1 part broken wheat for the ideal texture—key for making this hearty Dalia Upma!
How to Make Dalia Upma
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Dry Roast: Start by dry roasting the chana dal, moong dal, brown rice, and broken wheat on low heat for about 3-4 minutes. This will change their color and release a nutty aroma. Set them aside once done.
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Heat Oil: In your pressure cooker or Instant Pot, heat oil over medium heat. Add in cumin seeds, chopped ginger, green chilies, and curry leaves (if using). Sauté for roughly 30 seconds to 1 minute until fragrant, but be careful not to burn them.
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Sauté Onions: Toss in the chopped onions next. Sauté until they turn translucent, about 1 minute, and enjoy the savory smell filling your kitchen!
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Add Vegetables: Mix in your chopped vegetables—potatoes, green peas, carrots, and green beans (if using). Cook them for 3-4 minutes on medium-low heat while stirring occasionally to ensure even cooking.
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Combine Grains: Add the roasted grains and lentils back into the pot. Sauté everything together for about 3-4 minutes to marry the flavors beautifully.
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Add Seasonings: Season your upma with salt and turmeric, then pour in 2 cups of water. Stir everything well to ensure that the spices and grains are evenly mixed.
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Cook Under Pressure: Close the lid of your pressure cooker. Cook for 2-3 whistles, allowing time for the upma to absorb the flavors. If you’re using an Instant Pot, set it to low pressure for 4 minutes instead.
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Fluff and Serve: After cooking, let the pressure release naturally. Open the lid, and fluff your Dalia Upma gently with a fork or spoon. Serve hot and savor every bite!
Optional: Garnish with fresh coriander or a sprinkle of roasted peanuts for added crunch.
Exact quantities are listed in the recipe card below.
Dalia Upma Variations & Substitutions
Feel free to get creative with this delightful recipe to suit your taste and dietary needs!
- Gluten-Free: Substitute broken wheat with quinoa or millet for a gluten-free twist while keeping the recipe wholesome.
- Extra Protein: Add cooked chickpeas or paneer cubes for an enhanced protein boost that’s satisfying and nutritious. The addition of paneer will bring richness, while chickpeas provide a bite.
- Spice It Up: Mix in a spoonful of sambar or garam masala for a deeper, more robust flavor that delivers a satisfying heat. This will elevate your Dalia Upma to new aromatic heights.
- Veggies Galore: Swap your existing vegetables with seasonal favorites like zucchini or spinach for a refreshing change that will introduce new textures and flavors. This not only adds vibrancy but also boosts nutrition.
- Herb Touch: Incorporate fresh herbs like mint or basil for a fragrant lift that brightens the dish and offers a delightful freshness before serving. These herbs will create a harmonious fusion of flavors.
- Nutty Crunch: Top with a handful of toasted almonds or cashews for an irresistible crunch that adds both texture and a nutty richness to every bite. These nuts will complement the buttery note of your Upma.
- Creamy Finish: Stir in a dollop of coconut yogurt or a splash of coconut milk for creaminess that adds a tropical twist to your dish. The creaminess will balance the spices beautifully.
- Heat Lover’s Delight: Toss in some chopped jalapeños or sprinkle red chili flakes for an extra kick if you like your meals on the spicier side. This choice will elevate the flavor profile for spice enthusiasts!
How to Store and Freeze Dalia Upma
Fridge: Store leftover Dalia Upma in an airtight container for up to 3 days. Make sure it cools completely before sealing to maintain texture.
Freezer: For longer storage, freeze portions in airtight bags or containers for up to 2 months. Thaw in the fridge overnight when ready to enjoy again.
Reheating: Reheat in a microwave or on the stovetop with a splash of water to restore moisture. Stir to evenly heat and fluff with a fork before serving.
Note: While Dalia Upma is best enjoyed fresh, properly stored leftovers can still offer a delicious and convenient meal option.
What to Serve with Dalia Upma?
There’s something magical about pairing wholesome dishes, and Dalia Upma is no exception! Elevate your mealtime with these perfectly complementary accompaniments.
- Plain Yogurt: Creamy and cooling, yogurt adds a refreshing contrast to the spiced flavors of Upma. It’s a classic match!
- Chaas (Buttermilk): This traditional Indian drink enhances digestion while providing a tangy, delicious balance to your savory Upma.
- Fresh Green Salad: Brighten your plate with a crunchy salad made of cucumber, tomato, and onion, creating a refreshing textural contrast.
- Pickles (Achar): A small spoonful of tangy Indian pickles can elevate the meal with zesty flavors, providing the perfect punch!
- Coconut Chutney: The smooth creaminess of coconut chutney pairs beautifully with the nutty flavors of Dalia Upma, adding a tropical twist.
- Sautéed Vegetables: A side of lightly sautéed seasonal vegetables adds color and nutrition, complementing the wholesome aspect of the Upma.
- Fruit Chaat: Kick off your meal with a tangy fruit chaat for a sweet and spicy start, balancing the savory richness of the Upma.
- Herbal Tea or Coffee: Enjoy a soothing cup of herbal tea or a coffee to round off your breakfast or lunch experience with warmth and comfort.
Helpful Tricks for Dalia Upma
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Water Ratio Matters: Use 2 parts water to 1 part broken wheat for a fluffy texture; too much water results in a mushy dish.
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Opt for Low Heat: When dry roasting the grains and dals, keep the heat low to enhance their flavor without burning them.
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Customize Spiciness: Adjust the amount of green chili to suit your taste; remember that you can omit it for a milder dish.
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Cooking Method Flexibility: Whether using a pressure cooker or Instant Pot, follow the respective timings closely for consistent results in making Dalia Upma.
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Garnish for Flair: Top with fresh coriander or roasted peanuts to add crunch and a pop of color, enhancing both the presentation and flavor!
Make Ahead Options
Vegetable Dalia Upma is a fantastic choice for meal prep enthusiasts! You can prepare the dry roasted grains and lentils up to 24 hours in advance, storing them in an airtight container to maintain their freshness and nutty flavor. Additionally, you can chop your vegetables (onions, potatoes, carrots, peas, and green beans) and refrigerate them for up to 3 days; this not only saves time on busy mornings but also enhances the convenience of making this wholesome dish. When you’re ready to serve, simply sauté your aromatics and vegetables, then add the prepped grains, water, and cook as instructed. You’ll enjoy a nourishing homemade meal that’s just as delicious as if made fresh!
Dalia Upma Recipe FAQs
What type of broken wheat should I use for Dalia Upma?
You should use natural, unprocessed broken wheat (Dalia) for the best results. If you can’t find it, you can substitute with bulgur wheat, though adjust the cooking time accordingly since bulgur might take slightly less time to cook.
How should I store leftover Dalia Upma?
Store any leftover Dalia Upma in an airtight container in the fridge for up to 3 days. Allow it to cool completely before sealing to help maintain its fluffy texture.
Can I freeze Dalia Upma?
Absolutely! To freeze, pack the Dalia Upma in airtight containers or freezer bags, ensuring to remove as much air as possible. It can be frozen for up to 2 months. When you’d like to enjoy it again, thaw it in the fridge overnight and reheat it with a splash of water.
What should I do if my Dalia Upma turns out too mushy?
If your Dalia Upma is mushy, it may have absorbed too much water. To troubleshoot, ensure you’re using a 2:1 water to broken wheat ratio in the future. If you do end up with a mushy texture, try adding a squeeze of lemon juice or serving it with a side of crunchy roasted vegetables to balance the texture.
Is Dalia Upma suitable for people with dietary restrictions?
Yes, Dalia Upma is vegan and gluten-free, making it suitable for various dietary needs. It’s high in protein and fiber, and its low Glycemic Index is ideal for diabetics. However, always check for individual allergies, especially with specific dals and spices used.
Can I modify the vegetables in Dalia Upma?
The more the merrier! You can customize the vegetables to your heart’s content. Feel free to add bell peppers, corn, or any seasonal vegetables you have on hand. Just remember that cooking times may vary slightly based on the chosen vegetables, so keep an eye on them while sautéing!
Wholesome Dalia Upma: The Best Broken Wheat Breakfast Delight
Ingredients
Equipment
Method
- Dry roast the chana dal, moong dal, brown rice, and broken wheat on low heat for about 3-4 minutes until color changes and releases a nutty aroma. Set aside.
- In your pressure cooker or Instant Pot, heat oil over medium heat. Add cumin seeds, chopped ginger, green chilies, and curry leaves (if using). Sauté for about 30-60 seconds until fragrant.
- Toss in the chopped onions and sauté until translucent, about 1 minute.
- Mix in chopped vegetables—potatoes, green peas, carrots, and green beans (if using). Cook for 3-4 minutes on medium-low heat, stirring occasionally.
- Add the roasted grains and lentils back into the pot. Sauté everything together for about 3-4 minutes.
- Season the upma with salt and turmeric, then pour in 2 cups of water. Stir well to ensure spices and grains are mixed.
- Close the lid of your pressure cooker. Cook for 2-3 whistles. For Instant Pot, set to low pressure for 4 minutes.
- After cooking, let the pressure release naturally. Open the lid, fluff the Dalia Upma gently with a fork or spoon, and serve hot.