Instant Pot Dalia Upma Recipe – Easy Vegetable & Lentil Breakfast

Last Updated on 2 months by Neha Deshmukh

Instant Pot Dalia Upma Recipe – Easy Vegetable & Lentil Breakfast

Hey everyone! If you’re anything like me, mornings can be… hectic. Finding a breakfast that’s both healthy and quick is a total win. This Instant Pot Dalia Upma is exactly that – a warm, comforting, and surprisingly flavorful way to start your day. I first made this when I was looking for something a little different from the usual poha or idli, and it’s become a regular in my kitchen ever since!

Why You’ll Love This Recipe

This isn’t your average upma. We’re packing in a ton of goodness with a mix of dals, brown rice, and plenty of veggies. The Instant Pot makes it unbelievably easy – seriously, minimal effort for maximum flavor. It’s perfect for busy weeknights too, not just breakfast! Plus, it’s easily adaptable to your tastes and dietary needs.

Ingredients

Here’s what you’ll need to whip up this delicious Dalia Upma:

• 1/2 cup Dalia (broken wheat / cracked wheat)
• 1/4 cup brown rice
• 1/4 cup chana dal
• 1/4 cup green moong dal (split mung dal)
• 3 tbsp onion, chopped
• 1/4 cup potatoes, cubed
• 1/4 cup green peas
• 1/4 cup carrots
• 1/4 cup green beans
• 1 tsp green chilli, chopped
• 7-8 curry leaves (optional)
• 1 tsp ginger, chopped
• 1 tbsp Oil
• 1 tsp cumin seeds
• 1/4 tsp Salt
• 1/4 tsp turmeric
• 2 cups Water

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

Dalia (Broken Wheat/Cracked Wheat) – Types & Benefits

There are two main types of Dalia: fine and coarse. I prefer coarse for this upma as it gives a nice texture, but fine works well too! Dalia is a fantastic source of fiber, keeping you full and energized.

Brown Rice – Choosing the Right Variety

Any short or medium-grain brown rice will work beautifully here. I usually use basmati brown rice for a slightly nutty flavor.

Chana Dal & Green Moong Dal – Nutritional Value & Flavor

These dals add a lovely protein boost and a subtle, earthy flavor. Don’t skip them – they really make a difference! You can find them at any Indian grocery store, or even in the international aisle of most supermarkets.

Regional Variations in Upma Spices

Upma is a dish with so many regional variations! Some people like to add a pinch of asafoetida (hing) for extra flavor, or a dash of mustard seeds along with the cumin. Feel free to experiment and make it your own. My grandmother always added a tiny bit of sambar powder – delicious!

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, we’re going to dry roast the dals and rice. Add the chana dal, moong dal, brown rice, and broken wheat to the Instant Pot and use the sauté function for about 2 minutes. Stir constantly until they become fragrant. This step really enhances the flavor, trust me! Remove and set aside.
2. Now, add the oil to the Instant Pot. Once heated, toss in the cumin seeds, chopped ginger, green chilies, and curry leaves (if using). Sauté for about 30 seconds until the cumin seeds start to sizzle.
3. Add the chopped onions and sauté until they turn translucent, about another 30 seconds.
4. Time for the veggies! Stir in the cubed potatoes, green peas, carrots, and green beans. Sauté for about a minute to give them a little head start.
5. Add the roasted dalia and lentil mixture back into the Instant Pot. Cook for 2 minutes, stirring everything well to combine.
6. Season with salt and turmeric. Pour in 2 cups of water and give it a good stir.
7. Secure the lid on the Instant Pot and set it to pressure cook on low for 4 minutes.
8. Let the pressure release naturally. Once the pressure is released, open the lid and gently fluff the upma with a fork before serving.

Expert Tips

• Don’t overcook the veggies: We want them to retain a little bit of crunch.
• Adjust the water: If you prefer a softer upma, add a little more water.
• Roasting is key: Don’t skip the dry roasting step – it really brings out the flavors of the dals and rice.

Variations

• Vegan Adaptation: This recipe is naturally vegan!
• Gluten-Free Confirmation: Dalia is gluten-free, making this a great option for those with gluten sensitivities.
• Spice Level Adjustment (Mild to Spicy): Adjust the amount of green chili to your liking. You can also add a pinch of red chili powder for extra heat.
• Festival Adaptations (Navratri, Vrat): During fasting periods, you can skip the onions and potatoes and use rock salt (sendha namak) instead of regular salt.

Serving Suggestions

Serve this Dalia Upma hot with a dollop of yogurt, a sprinkle of cilantro, or a side of pickle. It’s delicious on its own, but even better with a cup of chai! My kids love it with a little bit of coconut chutney.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop or in the microwave with a splash of water to restore moisture.

FAQs

What is Dalia and is it healthy?

Dalia is broken wheat, and yes, it’s incredibly healthy! It’s a good source of fiber, protein, and essential nutrients.

Can I make this upma without an Instant Pot?

Absolutely! You can make this in a regular pressure cooker or even on the stovetop. Just adjust the cooking time accordingly.

Can I add other vegetables to this upma?

Definitely! Feel free to add any veggies you like – bell peppers, cauliflower, or spinach would all be great additions.

How can I adjust the consistency of the upma?

If it’s too dry, add a little more water. If it’s too wet, cook it for a few more minutes, stirring constantly.

Is this recipe suitable for a weight loss diet?

Yes! Dalia is a filling and nutritious grain, making this upma a great option for those watching their weight.