Broken Wheat Recipe: Upma | Dalia Recipe

Broken-Wheat Upma

Broken-Wheat Recipe can be used either as a whole food item or even as a breakfast recipe. Many people all over India prepare this recipe because of its healthy nutritional qualities. It is one of the many varieties of Upma recipes that are popular all over India and even all over the world. It is widely referred to as 'Dalia Recipe' by mostly North Indians.

Upma is best for breakfast and it can be used as a snack item at evening times also and is most popular In Southern India. It is found in almost all the hotels, restaurants, and tiffin-centers located at even the smallest of lanes of Tamil Nadu, Andhra Pradesh, Karnataka, and Kerala. It is available early in the morning for your breakfast or in the evenings as a snack item at some points.

Upma is of many varieties and is made up of either wheat or rice granules, as a savory recipe, adding spices and salt. The quality and size of the ingredients vary according to the likes and habits of the people.

But for all purposes, I recommend you to use the large granules of broken wheat for preparing this Upma recipe. It is rich in fiber content and is good for your body as it clears your colon more effectively.

I provided the nutritional facts for one cup of cooked broken-wheat-upma in the below-table for your additional information.

Upma Preparation styles and Time Taken

I prepare this Upma in a very simple manner using only the basic ingredients that are a must for preparing this broken wheat recipe.

I do not add any vegetables or other extra ingredients to my preparation. But you can add some pieces of green vegetables, potato, tomato, etc. as per your likings if you want some increased taste and a nice appeal to your eyes. It depends on the availability of time and stamina of yours in slicing the pieces.

Preparation Time

Preparation Time: 05 minutes

Cook Time:           10 minutes

Total Time:            15 minutes

100 grams upma serves two people.

Nutrition Facts
Serving size: 1
Calories	180
Calories from Fat	27
% Daily Value *
Fat 3 g	5%
Saturated fat 1 g	5%
Unsaturated fat 2 g
Carbohydrates 18 g	6%
Sugar 0 g
Fiber 1 g	4%
Protein 2 g	4%
Cholesterol 0 mg
Sodium 1 mg
* The Percent Daily Values are based on a 2,000 calorie diet. So your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Ingredients for Wheat Upma

• 100 grams or 1 cup broken wheat, large granules
• 3 cups water, for boiling before adding the broken wheat
• one green chili (medium), chopped into small pieces
• ginger  a small piece, chopped into small pieces
• a small quantum of mustard seeds, for frying at the start
• a very small quantity of cumin, for frying along with mustard
• coriander leaves
• salt
• half tablespoon cooking oil, for frying the ingredients

Step-By-Step Preparation of Upma

1. First, keep ready all the above-mentioned ingredients within reach. Cut the chili and ginger into small, tiny pieces and keep ready.
2. Place the deep cooking pan on the flame. Add half-a- tablespoon or two small spoons of cooking oil into it and allow it to heat.
3. Now, add the mustard seeds, cumin, chili and ginger pieces and coriander leaves to it and fry till a splitting sound comes.
4. Then, pour the water of 3 cups into it and add salt. Allow the water to boil.
5. After the water gets boiling, add the broken wheat ingredient to it, mix with the spatula and allow it to cook. You need not place a lid on it. Otherwise, it may come up with intense pressure of steam and spill out during the process.
6. Mix the recipe two or three times during cooking. It will get cooked within 10 minutes. When the water dries up, place the lid and turn off the flame.
7. Allow the recipe to set for 2 minutes and then, serve hot.
8. If you wanted to add vegetables to the recipe, you should add the minutely cut pieces while frying the mustard seeds and other ingredients and let them fry for a minute or two before adding the water.

In the below video, I prepared the Recipe by adding only the main ingredients that are essential as mentioned in the Ingredient Requirement.

Health Benefits of Broken Wheat Recipe

• This variety of Upma recipe is good for health as it contains rich fiber quantity.
• The fiber content is very helpful to your digestion process as it cleanses your colon more efficiently and maintains a clean, unclogged colon.
• The calories or energy that you get from this recipe are quite substantial and lasts for much time even though it is slightly less than other refined varieties of the broken wheat because of their refined contents.
• More fiber means more time for digestion and so you need not feel the necessity of eating frequently. You can keep working for long hours by eating this breakfast recipe in the mornings.
• Even though the fat quantity is more, it gets nullified due to the ample fiber content.