Broken Wheat Upma (Dalia)

This traditional Indian breakfast option is not only easy to prepare but is also packed with essential nutrients, making it an excellent choice for a healthy start to your day.

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Image of Broken Wheat Upma (Dalia) Recipe
25 Mins
Prep:5 Mins
Cook:20 Mins

1 cup

For 2 people

Difficulty

Easy

Taste

Unknown

Health Benefits

High Fiber
Low Calories
Weight Loss

Rich in fiber, aiding in better digestion and weight management.

High protein content helps in muscle building and repair.Low glycemic index, making it suitable for diabetics.

Packed with essential vitamins and minerals for overall health.

Helps in regulating cholesterol levels.

Provides sustained energy throughout the day.

250 kcal

in 173g

Protein:

6g

Fats:

8g

Carbs:

40g

Cholesterol:

mg

Sodium, Na:

500mg

Potassium, K:

300mg

Looking for a wholesome and nutritious meal to kickstart your day? Look no further than this delightful Broken Wheat Upma recipe. Bursting with flavors and packed with essential nutrients, this dish is perfect for breakfast or as a light dinner. Broken wheat, also known as Dalia or cracked wheat, is a rich source of fiber and protein, making it an ideal choice for those looking to maintain a healthy lifestyle.

Budget CookingIndian CuisineMain DishesQuick & Easy RecipesRecipes for AdultRecipes for KidsRecipes with GrainVegetarian Recipes

Ingredients

2

half cup Broken wheat

1 tablespoon Oil

1 teaspoon Mustard seeds

1 teaspoon Cumin seeds

1 piece Onion, Chopped

1 piece Green chilli, Chopped

quarter cup Carrots, Chopped

quarter cup Green peas

quarter cup Bell Peppers, Chopped

2 cups Water

1 teaspoon Salt

quarter cup Coriander

Tips

You can customize the vegetables according to your preference.

To enhance the flavor, you can add a dash of lemon juice before serving.

Make sure to use fresh vegetables for better taste and nutritional value.

Directions

Rinse the broken wheat thoroughly and set it aside. Finely chop the onions, green chili, carrots, bell peppers, and coriander leaves.

Heat oil in a pan over medium heat. Add mustard seeds and cumin seeds. Let them splutter for a few seconds.

Add chopped onions and green chilies. Sauté until onions turn translucent.

Add chopped carrots, green peas, and bell peppers. Sauté for 2-3 minutes until the vegetables are slightly tender.

Add the rinsed broken wheat to the pan. Stir well to combine with the vegetables.

Pour 2 cups of water into the pan. Season with salt according to taste. Stir to mix everything evenly.

Cover the pan with a lid and let it simmer on low heat for about 10-12 minutes or until the broken wheat is cooked and water is absorbed, stirring occasionally.

Once the upma is cooked, garnish with freshly chopped coriander leaves. Serve hot.

Notes

Broken wheat upma is suitable for most people, including those looking for a nutritious and balanced meal.

Individuals with gluten intolerance should avoid broken wheat and opt for gluten-free alternatives.

For a vegan version, you can use vegetable oil instead of ghee.

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Know more about Broken Wheat Upma (Dalia)

A typical serving 1 cup of Broken Wheat Upma (Dalia) (173 grams) contains approximately 250 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Broken Wheat Upma (Dalia) depends on the ingredients and preparation method. On average, one serving 1 cup (173 grams) of Broken Wheat Upma (Dalia) contains approximately 8 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Broken Wheat Upma (Dalia)? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Broken Wheat Upma (Dalia) depends on the recipe and serving size. On average, 1 cup of Broken Wheat Upma (Dalia) (about 173 grams) contains approximately 6 grams of protein. If you're customizing your Broken Wheat Upma (Dalia), consider adding ingredients with higher protein content.

The amount of sugar in an Broken Wheat Upma (Dalia) varies depending on the recipe and serving size. On average, 1 cup (about 173 grams) contains about 4 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Broken Wheat Upma (Dalia) depends on the serving size and the recipe used. On average, 1 cup (about 173 grams) contains about 40 grams of carbohydrates.

Broken Wheat Upma (Dalia) contains approximately 8 grams of fiber in 1 cup (about 173 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Broken Wheat Upma (Dalia) is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Broken Wheat Upma (Dalia) with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Broken Wheat Upma (Dalia) that’s perfect for any occasion!

Making a Broken Wheat Upma (Dalia) typically takes around 25 Mins.

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The information provided is calculated based on the average height and the weight provided by you. Actual nutritional needs and results can vary depending on your specific height, weight, age, gender, and activity level. Always consult with a certified professionals or healthcare provider for dietary and exercise advice.