Dalia Upma (Broken Wheat Upma)

Ingredients

• 180 g (1 cup)broken wheat, bulgur wheat, dalia or cracked wheat
• 30 ml (2 tablespoons)oil
• 5 ml (1 teaspoon)mustard seeds
• 2.5 ml (½ teaspoon)cumin seeds
• 5 ml (1 teaspoon)urad dal
• 5 ml (1 teaspoon)chana dal
• 8–10cashews
• 2green chillies, finely chopped
• 5 ml (1 teaspoon)minced ginger
• 1 stalkcurry leaves
• 1 smallonion, finely chopped
• 150 g (1 cup)mixed vegetables (carrot, green beans and green peas)
• to tastesalt
• 600 ml (2½ cups); 480 ml (2 cups) for the Instant Potwater
• 15 ml (1 tablespoon)lemon juice
• 30 ml (2 tablespoons)coriander leaves

Instructions

1. 1

   Roast the wheat

   Dry-roast the dalia over low heat for 4–5 minutes, until slightly browned and aromatic. Transfer it to a plate.

2. 2

   Temper the spices

   For the stovetop method, heat the oil in a kadai. Add the mustard seeds and cumin seeds, and let them crackle.

3. 3

   Brown the dals

   Add the urad dal, chana dal and cashews. Sauté until the dals turn light golden brown.

4. 4

   Cook the aromatics

   Add the green chillies, ginger and curry leaves, then sauté for 30–40 seconds.

5. 5

   Soften the onion

   Add the onion and sauté until it becomes light brown.

6. 6

   Cook the vegetables

   Stir in the chopped vegetables and salt. Sauté for 2–3 minutes, until the vegetables are tender.

7. 7

   Boil the water

   Pour in 600 ml (2½ cups) of water and bring it to a boil.

8. 8

   Simmer the dalia

   Add the roasted broken wheat and mix well. Cover and cook over a medium-low heat for 10–12 minutes, until no moisture remains and the dalia is soft and fluffy.

9. 9

   Finish and serve

   Turn off the heat, add the lemon juice and coriander leaves, and mix gently. Serve hot with yoghurt or coconut chutney.

10. 10

    Use a pressure cooker

    Follow the same steps, then close the cooker lid and cook for two whistles over a high heat. Let the pressure release naturally, then fluff the upma with a fork.

11. 11

    Use an Instant Pot

    Follow the same steps, using 480 ml (2 cups) of water. Close the lid, select MANUAL/PRESSURE COOK on High Pressure and set the timer for 5 minutes. Let the pressure release naturally, then fluff the upma with a fork.

What is dalia upma?

Upma is a savoury South Indian dish commonly prepared with a grain or cereal cooked in a seasoned mixture. This version uses dalia, or broken wheat, with vegetables and a tempering of spices, lentils and cashews.

Roasting the wheat first brings out its aroma, while the vegetables and measured water help it cook into a soft, fluffy dish. It works as breakfast or a simple light meal.

Nutrition and macros by portion

The nutrition label shows one serving as written: 255 calories, 7g protein, 39g carbs, 9g fat.

Broken wheat supplies most of the carbohydrates, while the oil and cashews contribute much of the fat; the dals, cashews and vegetables also add some protein. Serve a portion with yoghurt for a more balanced plate, or add extra vegetables alongside.

Choosing the broken wheat

Grind size: Dalia can range from fine to coarse. The recipe’s cooking time is a guide; finer grains may cook faster, while coarser grains may need a little longer.

Dry roast: Keep the heat low and stir as the wheat warms. Take it off the heat when it smells aromatic and has just begun to colour.

Build the tempering

Whole spices: Let the mustard seeds crackle in hot oil before moving on. The cumin follows in the same step, so have the dals and cashews ready to add.

Golden additions: Sauté the urad dal, chana dal and cashews until lightly golden. Watch them closely, as they can darken quickly once they begin to colour.

Get the texture right

Water level: Bring the water to a boil before adding the roasted wheat so the cooking starts evenly. Use the stated 600 ml for the stovetop method, or 480 ml for the Instant Pot.

Doneness: On the stovetop, cook covered until the moisture has been absorbed and the dalia is soft and fluffy. If it is still firm, continue cooking until tender.

Timing and cooker methods

Stovetop: The recipe gives 10–12 minutes of covered cooking over a medium-low heat after the water boils. Keep the heat moderate so the bottom does not catch as the liquid absorbs.

Pressure cookers: The traditional cooker method uses two whistles on high heat, followed by a natural pressure release. The Instant Pot method uses High Pressure for 5 minutes and also calls for a natural release.

Vegetables and serving

Vegetable mix: Carrot, green beans and peas add colour and different textures. Cut the vegetables into small pieces so they cook through during the brief sauté and simmer.

To serve: Add lemon juice and coriander after cooking, then mix gently. Serve the upma hot with yoghurt or coconut chutney, as suggested in the recipe.

Recipe notes & tips

• Measure the water before you start so the correct amount is ready when the vegetables are done.
• Keep the roasting heat low and stir the dalia so it colours evenly.
• Prepare the chillies, ginger and curry leaves before heating the oil; they go into the pan in quick succession.
• Cut the vegetables into similarly sized pieces to help them soften evenly.
• Add the lemon juice and coriander after turning off the heat, then mix gently.

Variations

• Change the vegetables: Use another mix of vegetables in place of the carrot, beans and peas.
• Adjust the chilli: Use fewer green chillies for a milder version.
• Add more cashews: Increase the cashews for extra crunch.
• Use lemon: Keep the lemon juice for a bright finish, or adjust the amount to your taste.
• Serve with chutney: Pair the upma with coconut chutney as suggested in the recipe.

Common mistakes to avoid

• Over-roasting the wheat: Stop once it is aromatic and slightly browned so it does not become too dark.
• Burning the tempering: Add the dals and cashews as soon as the seeds crackle, and keep an eye on their colour.
• Adding the wheat too soon: Bring the water to a boil first so it can cook as directed.
• Using the wrong water amount: Use 600 ml for the stovetop method and 480 ml for the Instant Pot.
• Stirring roughly at the end: Fold in the lemon and coriander gently to keep the cooked grains fluffy.

How to store

Refrigerate leftovers in a covered container and use within 3 days. Reheat until piping hot; add a small splash of water if the upma has become dry.

Frequently asked questions