Healthy Broken Wheat Upma (Dalia Upma) – Diabetic Friendly South Indian Breakfast

Broken Wheat Upma (Dalia Upma) Recipe – Healthy and Diabetic Friendly Breakfast

Description:
Broken Wheat Upma, also known as Godhuma Rava Upma in Tamil or Dalia Upma in Hindi, is a nutritious and wholesome dish made with broken wheat. This simple yet delicious breakfast is packed with the goodness of vegetables and spices, offering a fresh and flavorful start to your day. The combination of ginger, curry leaves, and various veggies makes this dish a perfect choice for a diabetic-friendly meal.

Cuisine: South Indian
Course: South Indian Breakfast
Diet: Diabetic Friendly

Ingredients:

• 1 cup Broken Wheat (Dalia/Godumai Rava)
• 1/4 cup Onions, finely chopped
• 1/4 cup Carrot (Gajjar), finely chopped
• 1/4 cup Green Beans (French Beans), finely chopped
• 1/4 cup Cauliflower (Gobi), cut into small florets
• 1/2 teaspoon Mustard Seeds (Rai/Kadugu)
• 1/2 teaspoon Cumin Seeds (Jeera)
• 6 Curry Leaves, finely chopped
• 1 teaspoon Ginger, grated
• 2 teaspoons Green Chilies, chopped
• 1/4 teaspoon Asafoetida (Hing)
• 1/4 teaspoon Turmeric Powder (Haldi)
• 1 teaspoon Oil
• 1 teaspoon Ghee
• 2 tablespoons Coriander (Dhania) Leaves, chopped
• Salt, to taste

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Instructions:

1. Pressure Cook the Vegetables:

   • In a pressure cooker, add the carrots, beans, and cauliflower along with a pinch of salt and 2-3 tablespoons of water. Pressure cook for one whistle, then turn off the heat.
   • Release the pressure immediately to avoid overcooking the vegetables.

2. Prepare the Tempering:

   • Heat oil in a pressure cooker. Add mustard seeds and cumin seeds, allowing them to crackle.
   • Add chopped onions and curry leaves, and sauté until the onions become tender and turn light pink.

3. Cook the Broken Wheat:

   • Add turmeric powder, asafoetida, and chopped green chilies. Stir for a minute.
   • Add the broken wheat, and sauté for another minute to bring out the roasted aroma of the wheat.

4. Cook the Upma:

   • Add 1½ cups of water to the mixture, stir, and cover the pressure cooker.
   • Pressure cook for 2-3 whistles, then turn off the heat and allow the pressure to release naturally.

5. Final Mixing:

   • Once the pressure is released, open the cooker and stir in the cooked vegetables.
   • Check the salt and adjust as needed.

6. Garnish and Serve:

   • Add freshly chopped coriander leaves to the upma and give it a final stir.
   • Serve hot with coconut chutney and sliced bananas for a diabetic-friendly breakfast. It also makes for a perfect kids’ lunch box option.

Enjoy your wholesome and nutritious Broken Wheat Upma, perfect for starting your day on a healthy note!