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Saturday, 13 August 2016

Vegetable Daliya Upma / Healthy (Bulgur) Broken Wheat Breakfast Recipe


Vegetable Daliya Upma is a very nutritious and filling breakfast dish. Made from fiber-rich daliya ( Bulgur /Broken Wheat / Cracked Wheat ) and loaded with wholesome goodness of vegetables, this upma serves a healthy and nourishing start to the day. This is a good alternative and a healthy variation to the regular Suji / Rava Upma. Apart from serving it for breakfast , it can be given to kids in their lunch box , or as after school snacks. This daliya upma goes well with curd and pickle.  


 I have first pressure cooked the daliya and then tossed it with spiced stir fried vegetables as my husband likes the veggies to be little crunchy. But you can always make this dish as a one pot meal , by stir frying the daliya and veggies first and then pressure cooking them together. 


Daliya is the not refined wheat and is good source of regular requirement of manganese and fiber that are much needed in our food. It is easily digestible , high in protein and low in fats and calories, so offers nutrients without adding pounds to our body. It serve as an excellent diet for those who intend to lose weight. Looking at the healthy benefits of adding daliya into our daily diets, i make sure this vegetable daliya upma is on my breakfast menu at least once a week. I also make a delicious sweet pudding , Daliya meva delight at times.

  Ingredients:

  • 1 cup Daliya / Broken wheat
  • 1 smallCarrot ( chopped into small cubes)
  • 4-5 French Beans, finely chopped
  • 1 small green Bell Pepper , chopped length wise into small pieces
  • 1/4 cup chopped Cauli Flower.
  • 1 large Onion, finely chopped
  • 1-2 sprigs of Curry leaves
  • 2 tbsp Peanuts
  • 2 tbsp split and skinned black gram ( white urad dal)
  • 2 green chilies , slit or chopped
  • 1/4 tsp Turmeric powder / Haldi
  • 1/2 tsp red chilly powder (optional)
  • 1/2 tsp sugar (optional)
  • 1/2 tsp Cumin seeds / Jeera
  • 1/4 tsp Mustard seeds / Rai
  • Pinch of Asafoetida / Hing 
  • 2 tbsp Ghee / clarified butter
  • Juice of 1 lemon
  • Salt to taste
Method:

  1. In a small pressure pan , heat 1-2 tsp of ghee. Add daliya to it and stir fry for about a minute or until it gets aromatic. Add 2 cups of hot water to it followed by salt. Give a quick stir and pressure cook the daliya for 1 whistle.


   2.  Wash and soak the split and skinned black gram for 10 minutes. Meanwhile clean and chop the veggies and keep aside. In a wok heat the remaining ghee and add mustard seeds to it. Once the seeds crackle, add the cumin seeds followed by curry leaves and chopped green chilies. Saute for a while and add peanuts. Stir fry the peanuts while stirring them continuously. 


  3. Add the soaked, drained urad dal and stir fry for about 30 seconds. Now add the onions and saute them until translucent. 


  4.  Add in the other veggies , except bell peppers. Cover cook for 1-2 minutes.



  5.  Now add the bell peppers , hing , turmeric powder , red chilly powder, sugar and salt. Mix and stir fry very well for about a minute.


  6. Add the cooked daliya to the spiced , stir fried veggies and give a toss or mix well with a spatula.


  7. Lastly squeeze out juice from 1 lemon over the upma. Give a quick stir and put off the flame.


  8. Serve the healthy and delicious daliya upma with curd and pickle of your choice and enjoy !


  For more such healthy breakfast recipes, do check my posts on


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