Quick Vegetable Dalia Upma Recipe – Indian Broken Wheat Breakfast

Last Updated on 2 months by Neha Deshmukh

Quick Vegetable Dalia Upma Recipe – Indian Broken Wheat Breakfast

Introduction

Good morning, everyone! If you’re anything like me, mornings can be… hectic. Between getting ready and tackling the day, a quick, healthy breakfast is a must. And honestly, nothing beats a warm bowl of upma to start the day right. This Vegetable Dalia Upma is a family favorite – it’s packed with veggies, incredibly flavorful, and comes together in under 30 minutes. I first made this when I was trying to sneak more vegetables into my kids’ diets, and it’s been a hit ever since! Let’s get cooking, shall we?

Why You’ll Love This Recipe

This isn’t your average upma. Using broken wheat (dalia) adds a lovely nutty texture and a boost of fiber. It’s a comforting, wholesome meal that’s perfect for busy weekdays or a cozy weekend brunch. Plus, it’s super versatile – feel free to swap in your favorite vegetables!

Ingredients

Here’s what you’ll need to make this delicious Vegetable Dalia Upma:

• 4 tsp oil
• 1 tsp mustard seeds
• 1 tsp urad dal (split black lentils)
• 0.5 tsp cumin seeds
• Few curry leaves
• 1 dried red chilli
• 8 whole cashews
• 0.5 onion, chopped
• 2 green chillies, chopped
• 1 inch ginger, grated
• 1 tomato, chopped
• 2 tbsp carrot, chopped
• 0.25 cup potato, chopped
• 2 tbsp peas
• 5 beans, chopped
• 0.25 tsp turmeric powder
• 0.75 tsp salt (or to taste)
• 1 cup broken wheat (dalia)
• 3 cups water

Ingredient Notes

Let’s talk ingredients! Dalia is a fantastic source of fiber, making it really filling and good for digestion. You can find it at most Indian grocery stores, or even in the health food section of larger supermarkets.

The tempering – that initial sizzle of spices in oil – is key to a good upma. Feel free to adjust the spices to your liking. Some regions in South India add a pinch of asafoetida (hing) to the tempering for extra flavor.

And don’t be shy with the vegetables! I love using seasonal veggies to keep things fresh. This recipe is a great way to use up any leftover vegetables you have in the fridge.

Step-By-Step Instructions

Alright, let’s get down to business!

1. Heat the oil in a kadai (a deep, round-bottomed pan) over medium heat. Once hot, add the mustard seeds. Let them splutter – that’s how you know they’re ready!
2. Add the urad dal, cumin seeds, curry leaves, dried red chilli, and cashews. Sauté until the cashews turn golden brown and everything smells wonderfully aromatic. This usually takes about a minute.
3. Now, toss in the chopped onion, green chillies, and grated ginger. Sauté until the onions turn translucent – about 2-3 minutes.
4. Add the chopped tomato, carrot, potato, peas, and beans. Mix well, then add the turmeric powder and salt. Cover the pan and cook the vegetables for about 5 minutes, or until they start to soften.
5. Time for the dalia! Add the broken wheat to the pan and roast it on low heat for another 5 minutes. This helps to bring out its nutty flavor. Keep stirring so it doesn’t stick.
6. Pour in the boiling water. Give everything a good stir, then cover the pan and cook on high flame for 2 minutes.
7. Reduce the heat to low and simmer for another 2 minutes, or until the upma has absorbed all the water. Fluff it gently with a fork. And that’s it!

Expert Tips

• Using boiling water is crucial for getting the right texture. It helps the dalia cook evenly.
• Don’t overcook the dalia, or it will become mushy. You want it to be slightly firm.
• If you find the upma is too dry, add a splash of hot water and stir.

Variations

• Vegan Adaptation: Simply omit the cashews, or substitute with roasted peanuts for a similar crunch.
• Gluten-Free Confirmation: Ensure your dalia is sourced from a certified gluten-free producer, as some processing methods can lead to cross-contamination.
• Spice Level Adjustment: If you’re sensitive to spice, reduce the number of green chillies or remove the seeds before chopping.
• Festival Adaptations: For Navratri or Vrat (fasting) observances, skip the onion and garlic, and use rock salt (sendha namak) instead of regular salt.

Serving Suggestions

Serve this Vegetable Dalia Upma hot, straight from the pan! It’s delicious on its own, but even better with a side of kara chutney (spicy coconut chutney) or peanut chutney. A dollop of yogurt also adds a lovely cooling contrast. My family loves it with a cup of hot chai!

Storage Instructions

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

FAQs

What is Dalia and is it healthy?

Dalia, or broken wheat, is a whole grain that’s incredibly nutritious. It’s a good source of fiber, protein, and essential minerals. It’s easy to digest and keeps you feeling full for longer.

Can I use a different type of dal in the tempering?

Absolutely! You can experiment with chana dal (split chickpeas) or toor dal (split pigeon peas) for a slightly different flavor.

How can I make this upma ahead of time?

You can prep the vegetables and measure out the ingredients the night before to save time in the morning. However, it’s best to cook the upma fresh for the best texture.

What chutneys pair best with Vegetable Dalia Upma?

Kara chutney and peanut chutney are classic pairings. Coconut chutney also works beautifully.

Can I add other vegetables to this upma?

Definitely! Feel free to add bell peppers, cauliflower, or even spinach. Get creative and use whatever you have on hand!