Name: Dalia Upma
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Indian
Ingredients: 1 cup dalia (broken wheat); 1 tablespoon oil; 1 tablespoon ghee (replace with oil for a vegan recipe); ¼ teaspoon asafetida (hing); ½ teaspoon brown mustard seeds; 1 teaspoon cumin seeds; 2 teaspoons chopped green chilies; 1 teaspoon chopped ginger; 10-12 whole curry leaves; 2 tablespoons peanuts; 2 tablespoons cashew nuts; ¼ cup cubed carrots (¼-inch cubes); ¼ cup green peas; ¼ cup chopped green beans; 2 cups water; 1 teaspoon salt; 1 tablespoon freshly squeezed lime juice; 2 tablespoons chopped cilantro (fresh coriander leaves)

Description

A healthy and delicious savory dish made with broken wheat, perfect for breakfast or a light meal.

Ingredients

Scale

1 cup dalia (broken wheat)
1 tablespoon oil
1 tablespoon ghee (replace with oil for a vegan recipe)
¼ teaspoon asafetida (hing)
½ teaspoon brown mustard seeds
1 teaspoon cumin seeds
2 teaspoons chopped green chilies
1 teaspoon chopped ginger
10–12 whole curry leaves
2 tablespoons peanuts
2 tablespoons cashew nuts
¼ cup cubed carrots (¼-inch cubes)
¼ cup green peas
¼ cup chopped green beans
2 cups water
1 teaspoon salt
1 tablespoon freshly squeezed lime juice
2 tablespoons chopped cilantro (fresh coriander leaves)

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Instructions

Add dalia to a pan and dry roast on medium heat until slightly browned and aromatic, stirring continuously.
Remove the pan from heat and let the roasted daliya cool completely.
Add the roasted dalia to a fine-mesh strainer and rinse it well under running water. Drain well and keep aside.
Heat oil and ghee in a pressure cooker over medium-high heat.
Once the oil is hot, add asafetida, mustard seeds, cumin seeds, green chilies, ginger, and curry leaves, and let them crackle for 5-6 seconds.
Add peanuts and cashew nuts and fry until they turn slightly brown, stirring frequently.
Now add carrots, peas, and beans, and saute for a minute.
Add 2 cups of water and salt and bring the water to a boil.
Add the roasted dalia and mix well.
Close the lid of the pressure cooker and cook for two whistles on high heat.
Remove the cooker from the heat and let the pressure release naturally.
Open the lid.
Add lime juice and cilantro and gently fluff the dalia upma with a fork. Serve hot.
Press the SAUTE button on the instant pot.
Add oil and ghee to the pot.
Once the oil is hot, add asafetida, mustard seeds, cumin seeds, green chilies, ginger, and curry leaves, and let them crackle for 5-6 seconds.
Add peanuts and cashew nuts and fry until they turn slightly brown, stirring frequently.
Now add carrots, peas, and beans, and saute for a minute.
Add 1 and ¼ cups of water and salt and bring the water to a boil.
Add the dalia and mix well.
Close the lid of the instant pot and set the valve to the sealing position.
Press the CANCEL button and then press the PRESSURE COOK button.
Set the timer to 4 minutes at high pressure.
Once the timer goes off, let the pressure release naturally for 10 minutes.
Release the remaining pressure manually and open the lid.
Add lime juice and cilantro and gently fluff the dalia upma with a fork. Serve hot.

Notes

For a vegan option, substitute ghee with additional oil.
This dish can be served with yogurt or chutney on the side.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Breakfast
Method: Pressure Cooking
Cuisine: Indian

Nutrition

Serving Size: 1 cup
Calories: 300
Sugar: 2g
Sodium: 500mg
Fat: 15g
Saturated Fat: 5g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 8g
Protein: 10g
Cholesterol: 10mg