This wholesome upma often finds its way to my breakfast table. And when it does, I love saving up the last few spoonfuls for my evening snack with a cup of filter coffee. It also doubles as the perfect lunchbox meal alongside fruit and buttermilk (chaas). (Also read: Lunchbox Ideas For Office) The whole grains and vegetables make namkeen dalia a nutritious one-pot meal.
About Broken Wheat
Unlike atta (wheat flour) and maida (refined wheat flour), Dalia is whole wheat grains that are pounded or broken down. They include the husk, a viable source of nutrition and fiber. In India, the broken wheat is also known as dalia. It is commonly used to make a variety of healthy Indian dishes.
Is Dalia good for health?
The fact that Dalia is as close to the natural form of the grain as possible makes it a much healthier option than other types of wheat by-products. Dalia is, however, not gluten-free. Many nutritionists recommend incorporating dalia into daily meals as replacements for rice or roti because:
How To Cook Dalia (Broken Wheat)?
Dalia doesn’t need to be washed or run under water before use but can be directly added to the pan. The possibilities when cooking dalia are endless. One can prepare khichdi, sweet porridge, kheer, or pulao using the broken wheat. Sometimes, I simply pressure cook broken wheat with salt to taste and eat it with dal and sabzi instead of rice for lunch. Because of its high fiber content, a much less quantity of dalia is required to keep me full throughout the day than rice.
Tips To Make Fluffy Dalia Upma
Use pre-roasted dalia for this upma recipe, or dry roast the broken wheat before using it (similar to roasting sooji rava before using). When made in a pressure cooker, I keep the broken wheat and water ration as 1:1.5 to get the perfect consistency of upma – every single time! If you are using 1 Cup of broken wheat, add water approximately 1.5 cups. One or two whistles over medium heat are sufficient to cook the vegetables and the broken wheat. Allow the steam to release naturally from the pressure cooker. Once you open the lid, gently fluff the upma using a fork and allow it to rest for 3 – 5 minutes before serving. Add a dash of lemon juice or a teaspoon of ghee before serving the dish for a delicious flavor.
Serving Suggestion
You can serve dalia upma for breakfast with green mint chutney or coconut chutney. It is a fulfilling dish that does not require side dishes. Store the leftover dalia upma in an airtight container in the refrigerator for 2 – 3 days. Reheat in a microwave or pan before serving.
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