Daliya/Broken Wheat Upma
There are some days when I don’t feel like making the usual dal-roti-rice-sabzi kind of dinner. But at the same time, I never like the idea of ordering food from outside too. I love to make food for the family and feel guilty if I don’t do it well. So on those lazy days or on those occasions, when the family has already had some snacks in the evening, I prefer such light and healthy
dinner. It always helps to stock broken wheat or daliya, oats etc in your kitchen pantry.
Cracked/broken wheat helps in improving our digestive function and bowel health. It lowers the cholesterol levels in blood and helps in keeping our blood sugar levels and weight in control. Such whole grains are not only fiber rich, but has more B vitamins, iron and antioxidants than refined grains. Moreover, it is rich in essential minerals such as Potassium, Zinc, Iron and complex carbohydrates and has a very low-fat content. Simply make a porridge with milk and sweeten it with some fruits or honey or little date syrup. Please do not add extra artificial sweeteners. Or toss it in a salad with lot of veggies and add some spicy tangy dressing of olive oil, lemon juice and some green chilies.
Check on oats uthappam or millet adai dosa for such healthy dinner/breakfast options. Just throw in lot of healthy veggies and some broken wheat and cook up this healthy dish in just few minutes. Serve it with a bowl or curd or raita or some spicy-tangy tomato chutney. Use medium size daliya and not the very big ones. Feel free to use vegetables of your choice.
Ingredients:
- Broken wheat/daliya 1 cup
- Salt to taste
- Onion 1
- Tomato 1
- Green chilies 2-3
- Ginger 1 inch piece
- Carrot 1
- Beans 8-10
- Peas 1/2 cup (optional)
- Capsicum 1
- Turmeric powder 1/2 tsp
- Udad dal 1 tsp
- Chana dal 1 tsp
- Mustard seeds 1/2 tsp
- Refined oil 2 tbsp
- Curry leaves 2 sprigs
- Coriander leaves 3-4 sprigs
Method:
- Wash and soak the broken wheat for five minutes. Drain the water and keep it undisturbed for 15-20 minutes.
- Chop the onion and other vegetables finely.
- Heat oil in a heavy bottom kadhai or pan and add the mustard seeds.
- When they splutter, add udad dal, chana dal and curry leaves.
- Once they are roasted, add onion and the other vegetables.
- Add turmeric and red chili powder and mix well.
- Now add the soaked broken wheat and saute for 2-3 minutes.
- Pour 3 cups of water and salt. Bring this to a boil.
- Once the water comes to a boil, cover and cook on low flame till the water is absorbed avd everything is cooked well.
- Garnish with finely chopped coriander leaves and a tablespoon of ghee.
- Serve it hot with curd and chutney of your choice. I have served these with curd and tomato chutney.
