Daliya Upma- A healthy and delicious broken wheat and vegetable pilaf
Daliya upma is made with broken wheat/Fada is a non refined and a very healthy source of fiber and protein and it is also low in fat. It is very good for people who are sick as it is easily digested , daliya upma is an easy recipe which is also good for kids, people who want to loose weight, and for Diabetic patients .
Including Dalia upma in your diet helps promote better metabolism due to its high fiber content.Daliya can be made in various ways like sweet or savoury version.We can make sweet daliya or or make this healthy and nutritious vegetable and daliya pulao which is a delicious and a filling one pot dish.
You need just a bowl of curd, bottle gourd raita or Green mint chutney to serve with this daliya upma /Fada pulao
Do try these daliya recipes-
Daliya Upma /Cracked wheat and vegetable pulao
Ingredients
- 1 cup Broken wheat / Daliya/ Fada
- 1/2 cup Carrot / Gajar chopped
- 1/2 cup French beans chopped
- 1/2 cup Green Peas / Hari Matar
- 8 Cauliflower /phool gobhi florets
- 3/4 cup Tomatoes / Tamatar chopped
- 1 tbsp Green Chillies / Hari Mirch chopped
- 1 tsp Ginger / Adrak chopped
- 2.5 tsp Lemon Juice / Nimbu Ka Ras
- 2 tbsp Fresh Coriander / Cilantro / Hara Dhaniya
- 1/2 tsp Turmeric Powder / Haldi Powder
- 1 tsp Red Chilli powder / Laal mirch powder
- 2.5 cup Water / Paani
- To Taste Salt / Namak
Tempering/ Waghar
- 2.5 tbsp Cooking oil or ghee
- 2 tbsp Cashew Nuts / Kaju
- 1 tsp Mustard Seeds / Rai *
- 1/3 tsp Cumin Seeds / Sabut Jeera
- 1.5 tsp White lentil/urad daal
- 1/4 tsp Asafoetida / Hing powder
- 10 Curry Leaves / Kadi Patta
Instructions
- Heat oil or ghee in the pressure cooker.Add all the tempering ingredients and cashew pieces and let them crackle on medium heat.
- Now add daliya and saute for 2-3 minutes on medium heat.
- Add all the spices ,vegetables(except lemon juice and fresh coriander)and water.
- Pressure cook on medium heat for 2 whistles.Let it cool down completely.
- Then open the cooker ,add lemon juice and chopped coriander and fluff gently.
- Serve hot with yogurt,raita or chutney
Notes
2- Amount of water and cooking time may depend on the quality of the daliya so adjust accordingly.
3- You can add any vegetables of your choice or make it simple and just add tomato.
Ananda says
Dear mataji,
What is the ratio of dalia to water?
Can we cook this without a pressure cooker? How long does it take to cook that way, and does the lid have to be kept on tight, just like rice?
anjanaskc says
Hi Ananda – the ratio is mentioned in the recipe (amount of water vs amount of dalia). This can be cooked in a pressure cooker – but it will take some more water and a little longer to cook. The lid will have to be kept on tight.
Nisha Sundar says
Perfect for Sunday brunch. Mom used to make this often, in a similar way. This very much reminds me of her. 🙂
Neelam Jain says
Nice variety include in this dish i like very much thanks for share with us.
Manjula Bharath says
wow very healthy and delicious upma 🙂 make me hungry !!
nandoos Kitchen says
healthy, protein rich upma. Love it.
Hamaree Rasoi says
Daliya looks so delicious and healthy. Excellent preparation.
Deepa
Linsy Patel says
Good variety instead of sweet one.
Sandhya Khattri says
Healthy dalia upma with lots of colors and beautiful presentation.
Sireesha Puppala says
very healthy and protien rich dish!
divya says
Looks really appetizing and delicious dear 🙂