Nutritious Broken Wheat Upma / Dalia Upma

Dalia / Cracked wheat upma is a nourishing breakfast and its filling one. Its rich in fiber and considered as a low fat diet too. Though ordinary rava upma tends to be a boring dish for most of the people, this is an interesting and healthy version to try it out. It is also said to be good for diabetic patients.

I have used broken Samba wheat (a wheat variety). This is known as Godhumai ravai/Samba ravai in Tamil. You can use any broken wheat variety. Usually I prepare this recipe without any veggies within minutes for a busy morning but can add veggies like carrots, green peas which makes it more healthier.

Ingredients:

Broken wheat  – 1 cup

Onion – 1

Ginger – 1 tsp (finely chopped)

Green chilli – 1 no

Dry red chilli – 1 no

Curry leaves – 1 sprig

Coriander leaves – 1 tbsp

Mustard seeds – 1/2 tsp

Uradh dhal – 1/2 tsp

Groundnut oil – 1 tbsp

Salt- to taste

Water – 2  3/4 cups

Method:

1. Dry roast the broken wheat rava for 2 to 3 mins until nice aroma arises and keep aside
2. In a cooker, heat the oil and add the mustard seeds and uradh dhal.
3. Then add the finely chopped ginger and onions and saute for a minute.
4. Now add the curry eaves and coriander leaves and mix well.
5. Pour 2 and  3/4 cups of water to the mixture.
6. When the water starts boiling, add the dry roasted broken wheat rava and mix well.
7. Check for salt and close the lid of the cooker.
8. Cook in high flame for 5 whistles and switch off the flame.
9. Garnish with coriander leaves and serve hot with coconut chutney.

Note:

• This recipe can be prepared in a pan with same quantity of water by covering the pan with a lid in a simmer flame for about 10 mins.