Recipe Details

Dalia upma

Dalia upma

22 Dec 2019 1124 Views

Dalia upma is a savory broken wheat breakfast loaded with fresh vegetables. It is a traditional Indian breakfast recipe, it is very quick and effortless breakfast dish which is high on protein and vegan too. Broken wheat popularly known as dalia is a super food, high in fibre, protein, low glycemic index and has a very low calories, which makes it a perfect diet for people who want to lose weight. The addition of ginger and vegetables gives the upma fresh taste that is simple and yet delicious.


  • Dry roast dalia on medium heat & keep it aside.
  • Heat oil in a pressure cooker, add asafoetida,  mustard seeds,  cumin seeds & curry leaves.
  • Once it starts crackle add grated ginger, onions and fry for 5 minutes then add carrot and peas and fry for 3-4 minutes.
  • Now add water & bring it to boil.
  • Add dalia slowly and stir it continuously, stir well and close the lid.
  • Pressure cook for 1-2 whistles on low flame.
  • Switch off flame, release the pressure, sprinkle lemon juice, mix well and garnish with coriander leaves, serve hot.


  • Dalia- 30 gms
  • Carrot- 25 gms
  • Onion- 50 gms
  • Peas- 25 gms
  • Green chillies- 2 (slit & finely chopped)
  • Curry leaves- 7
  • Fresh coriander- 3 tbsp (chopped)
  • Ginger- ½ tsp (grated)
  • Lemon juice- ¾ tsp
  • Mustard  seeds- ½  tsp
  • Asafoetida- a pinch
  • Cumin seeds- ½ tsp
  • Oil- 1 tsp
  • Water- as required
  • Salt- as per taste

Nutritive Value

Energy: 130 kcals

Carbohydrates: 8.9 gms

Proteins: 9 gms

Fats: 6.45 gms

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