Vegetable Dalia Upma (Broken Wheat, Low-Oil)
30 minutes
138 reads
About Vegetable Dalia Upma (Broken Wheat, Low-Oil)
Vegetable Dalia Upma is a wholesome Indian-style dish made with broken wheat and mixed vegetables. It is filling, comforting, and suitable for everyday meals during a weight loss routine.This low-oil version is cooked using a simple upma method, making it practical for Indian kitchens and ideal for breakfast, lunch, or a light dinner.
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Recipe Time & More
Prep10 minutes
Cook20 minutes
Total30 minutes
Ingredients
- 1/2 cup Broken Wheat Dalia
- 1/4 cup Carrot Finely chopped
- 1/4 cup Beans Finely chopped
- 1/4 cup Green Peas
- 1 tsp Oil
- 1/2 tsp Mustard Seeds
- 1/2 tsp Cumin Seeds
- 1/4 tsp Turmeric Powder
- 3/4 tsp Salt Or as required
- 1 1/2 cups Water For cooking
Instructions
Preparation
- Dry roast the broken wheat on low heat for 2 to 3 minutes until lightly aromatic. Keep aside.
- Wash and finely chop all the vegetables.
Cooking the Upma
- Heat oil in a pan and add mustard seeds and cumin seeds. Let them crackle gently.
- Add chopped vegetables and turmeric powder. Sauté for 2 to 3 minutes.
- Add water and salt, bring to a gentle boil, then add the roasted broken wheat.
- Mix well, cover, and cook on low heat until the dalia is soft and the water is absorbed.
Final Steps
- Fluff gently and serve warm.
Recipe Notes
Good To Know
Broken wheat is a whole grain that provides sustained energy and keeps you feeling full for longer.Expert Tips
Keep the flame low after adding dalia to prevent sticking. Add a splash of hot water if it looks too dry while cooking.Storage Instructions
This upma is best eaten fresh. If needed, store in the refrigerator for up to 1 day and reheat gently with a little water.Related Posts You May Like
Recipe Nutrition
Calories: 216kcalCarbohydrates: 41gProtein: 8gFat: 3gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gSodium: 895mgPotassium: 136mgFiber: 9gSugar: 2gVitamin A: 2821IUVitamin C: 10mgCalcium: 47mgIron: 3mg
