Saturday, July 2, 2016

Broken Wheat Upma (Dhaliya Upma)

Broken wheat/Dalia is said to be a healthy grain. It is nothing but wheat but broken into small pieces with little husk on it. It has become a practice to have dalia/ broken wheat, as diet food too. Our Indians have adopted as one of the must grain in the kitchen store. We can prepare loads of food items using this daliya. I have prepared Uppittu/Upma and we had it in the evening.

I have used dalia, green chilly, ginger and coconut.
Lets see some benefits of eating " Dalia/Broken Wheat " in our diet.
Broken wheat helps to reduce weight. It is high in protein and low in calories. It is filled with carbohydrates and good source of energy. It helps to reduce the high blood pressure and is rich source of Vitamin B1 and B2. It is filled with fiber and good for digestion. It is good for people who wants to control blood sugar since it is digested slowly and keeps you full for a long time. It also contain manganese. (Mineral).
Now lets see the recipe. : I have used small pressure cooker to ensure dalia is cooked well.

Things Needed :

Dalia/Broken wheat/ Bulgur : 1 to 1 1/2 cup
Water : 3 to 3 1/2 Cups
Green chilly : 3
Ginger : an inch (grated)
Coconut : Fresh and grated
To Season :
Oil : 2 to 3 Tablespoons
Ghee : 1 Tablespoon
Mustard seeds : 1 Teaspoon
Urid dal : 1 Teaspoon
Curry Leaves : 6 to 8 leaves
Coriander leaves : 1 Tablespoon (Optional)
Salt : As required

Method :

1. Wash and cut green chilly, corioander leaves.
2. Wash and remove the outer skin of ginger and wash it again. Grate it and keep it aside.
3. Grate coconut . Keep water for boiling.
4. Keep the pan on the fire and heat. Add oil, mustard seeds and urid dal.

5. Let the mustard seeds splutter. Add green chilly and curry leaves. Fry for 10 seconds.
4. Now add dalia and fry nicely for 2 to 3 minutes. Add boiling water and mix it well.
5. Cover it and cook on medium flame. Stir inbetween. Let it be there for 5 to 6 minutes.
6. Now open the lid, add required salt, grated ginger, fresh coconut and a table spoon of fresh ghee.

7. Add cut coriander leaves and mix it well. Serve healthy Broken Wheat Upma.

Note : 

It taste just like bansi/ the bigger size rava rava upma. Adding ghee is optional. Do not add more oil. It does not take much oil. Adding onions or any vegetable is optional. You can also use Palav Masala and prepare Broken wheat Palav  or Dalia bisibele baat, dalia mosaranna etc. You can cook them in a pan also. It takes littel more time.
Adding any spice is optional. Adding coconut is also optional/. Use of more water is optional.
Time : 2o to 25 minutes. 
Serves : 3 to 4 


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My name is Nalini Somayaji. Teaching is my profession. Cooking is my passion. Reading, travelling, visiting new places, having fun with kids are some of the hobbies I can say. My recipes are Healthy, quick, easy and simple. Grown up being a traditional family member I love and respect Indian culture and traditions. Love classical dance and music.
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