broken wheat upma recipe | healthy dalia upma (2024)

Broken Wheat Upma Video

ब्रोकन व्हीट उपमा रेसिपी | दलिया उपमा | टूटी हुई गेहूं उपमा रेसिपी | हेल्दी दलिया उपमा - हिन्दी में पढ़ें (Broken Wheat Upma, Healthy Dalia Upma in Hindi)

બ્રોકન વીટ ઉપમા | હેલ્દી ઉપમા | - ગુજરાતી માં વાંચો (Broken Wheat Upma, Healthy Dalia Upma in Gujarati)

Like Dalia Upma then

1. If you like thisbroken wheat upma recipe | healthy dalia upma | godi upma |you can try out other Healthy Breakfast Recipes like:
   • Mini Jowar Pancakes
   • Vegetable Oats Pancake
   • Buckwheat Dosa

How to make Broken Wheat Upma:

1. To make thebroken wheat upma recipe | healthy dalia upma | godi upma |we first have to clean and wash the broken wheat thoroughly. Take the Broken wheat in a sieve and run it under water to clean it. Keep aside.
   
2. Boil 2 cups of water in a deep non-stick pan and let it come to a rolling boil.
   
3. Add the Dalia to it and mix well.
   
4. Let the Dalia boil for about 3 to 4 minutes till it is parboiled (half cooked).
   
5. Drain the broken wheat, discard the water and keep aside.
   
6. Heat the ghee or oil in a pressure cooker, and add the mustard seeds. No, Upma is made without mustard seeds.
   
7. When the seeds crackle, add the urad dal.
   
8. Also, add the curry leaves with this. These are the basic essentials for any upma recipe, including Broken Wheat Upma.
   
9. Mix well and sauté for 30 seconds till the seeds are fragrant and start getting a light color.
   
10. Now add the green chillies for a spicy taste to the Broken Wheat Upma.
    
11. Mix well and sauté on a medium flame for a few seconds.
    
12. Now add the onions to this. They will add a nice piquancy to the Broken Wheat Upma.
    
13. Also, add the ginger for an earthy taste.
    
14. Mix it well and sauté on a medium flame for 1 to 2 minutes till the onions turn translucent.
    
15. We will now add the vegetables. First add the green peas.
16. Now, add the carrots to the pressure cooker as well. You can even add other vegetables like French beans.
    
17. Mix well and sauté on a medium flame for 1 to 2 minutes or till the vegetables are a little cooked.
    
18. Now, add the broken wheat to the pressure cooker.
    
19. If you want, you can add a little turmeric powder at this stage to get a beautiful yellow color to the Broken Wheat Upma.
20. Add the salt to taste.
    
21. Finally, add 1¼ cups of water to the pressure cooker.
    
22. Mix well and pressure cook the dalia for 2 whistles. We only pressure cook it for 2 whistles as it is already parboiled. Using a pressure cooker will make the cooking process faster.
23. Allow the steam to escape before opening the lid.
    
24. Once cooled slightly, garnish thebroken wheat upma | healthy dalia upma | godi upma |with coriander.
    
25. Serve the Broken Wheat Upma hot.
    

Broken Wheat Upma – for Healthy Heart

1. Broken Wheat Upma – Wholesome Breakfast for Healthy Heart.Broken wheat has slightly more fiber than wheat as the bran is retained in it. Thishigh fiberhelps keep blood cholesterol under check and thus prevents atherosclerosis (clogging of arteries). Prefect for ahigh fibre Indian breakfastorhigh fibre recipe for weight loss.
   
2. Moreoverhealthy dalia upmaalso abounds in magnesium (11% per serving) – a key nutrient to maintain heart beats
3. With just 111 calories and 2.6 g of protein, thisbroken wheat upmais a healthy choice to make up protein requirements of morning meal.
4. The vegetables and the broken wheat together makes a very satiating fare which would avoid reaching out for unhealthy snacks till lunch time.
5. Fair amounts of calcium and phosphorus further promotes bone development.
6. Obese people aiming to achieve weight loss target, can also include this healthy fare as a part of their breakfast. Accompany it with a fiber rich fruit to square up your meal.
7. The glycemic index of broken wheat is also low, thus making thisdalia upmasuitable as a diabetic snack too.

Tips for broken wheat upma

1. Remember to wash the broken wheat with water to ensure it is dirt-free.
   
2. Then using a strainer, let all the excess water drain out well.
   
   
3. While boiling, we have to cook the dalia only partially. In other words, parboil the dalia. This is because it will further get cooked while pressure cooking.
   
   
4. Add measured quantity of water only for cooking dalia in the pressure cooker. Excess water may make it mushy.
   
   
5. Carrots and green peas need not be cooked separately. They will get cooked with dalia while cooking in pressure cooker.
   
   
6. If you are carrying it to work, remember to cool well before packing.

What is dalia? benefits of broken wheat

1. Dalia ( broken wheat, lapsi ) looks like this.Dalia, Broken wheathas been since years a part of Middle Eastern cuisine, the most famous delicacy being Tabbouleh. Recently, with its well-known health benefits being known to a many of us, it has gained some place inIndiancuisine too. This type of wheat, also called as bulgur wheat or sometimes even cracked wheat, is most commonly used to make a one dish meal – khichdi.
   
2. Fibre in Dalia, Broken Wheat Aids in Managing Diabetes1.3 g offibreis what ½ a cup of raw broken wheat provides. It’s high isfibercount when compared to wheat, as the former retains some of the bran in processing. This high fiber can prevent those unwanted spikes in blood sugar levels which is said to be unsafe for people diagnosed withdiabetes.
3. Iron in Dalia, Broken Wheat Overcomes Fatigue andAnaemia:With ½ cup of dalia, broken wheat fulfilling nearly about 1/5^thof your daily requirement ofiron(3.7 mg), broken wheat works towards maintaining thehaemoglobincount. A good level of iron store in the body will always ensure to keep anemia at bay as well as overcome and / or avoid symptoms like weakness and fatigue, since it functions in smooth supply of oxygen and nutrients to all parts of the body. See 8 super benefits of dalia.
   

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