This is a healthy and tasty breakfast recipe made from broken wheat with vegetables. It is a nutritional alternative to the traditional upma. Dalia is a super food which is high in fibre and protein and has very low calories. It is low in fat and carbohydrates.
Ingredients
1. Broken wheat – 1 cup
2. Oil / ghee– 1 Tbsp
3. Mustard seeds – 1 tsp
4. Curry leaves
5. Onion chopped – 1 medium
6. Green chilli – 2 chopped
7. Ginger – 1 tsp
8. Vegetables chopped – 1 cup (carrot, beans, peas)
9. Turmeric – ¼ tsp
10. Grated coconut (optional) – 2 Tbsp (for garnishing)
11. Salt
Preparation
1. Dry roast dalia on medium heat till you get a nice aroma and keep aside.
2. Heat ghee/oil in a pan/kadai and splutter mustard seeds and curry leaves. Add onions, carrots, beans, peas and fry to 4-5 minutes on low flame. Add turmeric powder and 3 cups of water and bring to a boil on medium flame.
3. Add the roasted dalia and reduce to low flame, stirring continuously.
4. Cook covered till done and water is absorbed.
5. Garnish with grated coconut (optional).
6. Serve hot with chutney.
Tips
1. You can add vegetables of your choise like potatoes, sweet corn etc.
2. For faster cooking a pressure cooker can be used in lieu of pan/kadai. In that case only 1½ cups of water is required and cook for 2-3 whistles.
3. This upma can be made without vegetables for a simple version.
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