Dalia/ Broken Wheat Vegetable Upma

30 min cook time
10 min prep time
Preperation Time:
10 mins
Cooking Time:
30 mins

nutrition facts

Serving Size1 ServingPer Serving%Daily Value*
Calories310Calories from Fat52
Total Fat5.8g9%Saturated Fat1.8g9%
Dietary Fiber14.8g59%Sugars2.4g
Protein9.9gVitamin A51%
Vitamin C18%Calcium5%

nutrition facts

Serving Size1 Serving
Total Fat5.8g9%
Dietary Fiber14.8g59%
Vitamin C18%
Per Serving%Daily Value*
Calories from Fat52
Saturated Fat1.8g9%
Vitamin A51%


Steam the carrots, beans and cauliflower with a little salt. Once done, set aside.

Heat oil in a wok and add mustards and cumin seeds and allow them to splutter. Add the chopped onions, curry leaves and sauté until the onions soften and the color changes to light pink. Add the turmeric powder, asafetida, green chilies, dalia and enough salt. Stir on medium heat till you get a lovely roasted aroma of the dalia.

Now add 1 cup water to the above mixture and cover the pan with a tight lid. Simmer on low heat for about 15 minutes until all the water has been absorbed by the dalia and the dalia is cooked and looks grainy. If uncooked, sprinkle more water and simmer for a little longer.

Once done turn off the heat and allow the mixture to sit covered for 5 minutes. Gently stir in the steamed vegetables, the ghee and coriander leaves until well combined.

Serve Dalia/ Broken Wheat Upma hot along with a chutney of your choice.

High in fibre, proteins and B vitamins, Dalia is a wonderful option not only if you are seeking to lose weight, but also if you are concerned about your health. A few benefits of Dalia include:

Low calorie – What’s so great about Dalia for weight loss is that one serving contains very little calories. This means that you are adding very little to your total calorie count. At the same time, its nutritional benefits and fibre mean that you are deriving plenty of benefits in terms of health.

High fibre – The benefits of a high fibre diet for weight loss cannot be overemphasised. Fibre aids in digestion and ensures that your body functions optimally and stays in good health. Moreover, fibre in your food cannot be converted to sugar, and therefore eating Dalia for weight loss makes a lot of sense.

Slow to process – You might think that foods which process and burn faster in your body are more beneficial for weight loss, but this is not true. Foods which process quickly make you hungry faster. It also causes more sugar to be stored in the body. One of the benefits of Dalia for weight loss is that the body breaks it down and absorbs it slowly.

Low glycemic index – A glycemic index measures how much sugar is converted from any particular food. The higher the index, the more the sugar. Low glycemic index foods are the best for someone seeking to lose weight, and that is why you must try Dalia for weight loss. It is absorbed slowly and helps to balance blood sugar in your body.

High protein – Dalia is an excellent source of protein. The real benefit of Dalia for weight loss is that it gives you a high protein diet, but unlike meat, it does not contain fats. It is therefore a safe, fat-free source of protein and must be included in your diet for that reason.

Filling – As discussed earlier, because of its high fibre content and slow absorption, Dalia will leave you feeling pleasantly full. You will not be hungry as quickly if you eat white bread or rice-based meals. You will also need to consume a much smaller portion because you will be full – no hunger pangs every two hours!

Dalia/ Broken Wheat Upma makes a wholesome breakfast, complete with healthy grains and a host of vegetables. This dish is: Very low in cholesterol, Low in sugar, High in dietary fiber, Very high in manganese, High in magnesium and High in Vitamin A.