Broken Wheat & Vegetable Pulao | Daliya Upma
Daliya is also known as cracked wheat/broken wheat/bulgur wheat. Just the way it has many names/terms attached to it, in the same manner it also has numerous health benefits.
Health Benefits of Daliya (cracked wheat/broken wheat/bulgur wheat)
Daliya is high in fibre and protein and is a great option to consume for people who are on a diet. Combine it with veggies of your choice and you will end up having a complete meal as well as satisfying your tastebuds.
You can consume daliya in a lot of ways:
1) Boil it and use it as a salad base – add veggies and greens and top it with your favourite salad dressing
2) You can add milk in boiled daliya and consume it as porridge. For sweetener you may add sugar or honey
3) Add jaggery and chopped nuts to boiled hot daliya and satisfy your sweet tooth
If you are looking for more healthy breakfast/snacks recipes, you may also refer our other recipes like –
Baked Nutty Beetroot Tikkis
Date and Apple Kheer
Healthy Chocolaty Dates and Nuts Energy Bars
Besan Chilla with Carrot Paneer Stuffing
Vegetable Upma
Homemade Granola Bars
Vermicelli Pulao
Onion Rava Paniyaram
Broken Wheat & Vegetable Pulao | Daliya Upma
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Ingredients (1 cup = 240 ml)
For cooking broken wheat/daliya
- ¼ cup daliya /broken wheat /fada
- 1 teaspoon oil
- ¼ teaspoon turmeric powder
- salt- to taste
- water -1/2 cup + 1/8 cup it requires 2.5 times water, so say if you are adding 1 cup daliya, you will require 2.5 cups water
Tempering and other ingredients
- 1.5 teaspoon oil
- 1 broken dry red chilli deseeded
- ¼ teaspoon mustard seeds /rai
- ¼ teaspoon cumin seeds /jeera
- 1 green chilli cut into 2 pieces or finely chopped
- pinch of asafoetida /hing
- 2-3 garlic flakes chopped
- 1 onion chopped
- ¼ capsicum chopped
- 1-2 tablespoon boiled peas
- 1 to mato chopped
- 5-7 cashews chopped
- 1 teaspoon lemon juice
- small bunch of coriander leaves finely chopped
Instructions
For cooking broken wheat/daliya
- Heat oil in a pressure cooker. Add daliya (broken wheat) and saute on a medium flame for 4-5 minutes.
- Then add turmeric powder, salt and water.
- Pressure cook on high flame for 1 whistle, then reduce the flame and cook for 10-15 minutes.
- Remove from flame and let the pressure release completely.
- Open the lid and let it cool down a bit. Puff it up with a spoon or fork. Set aside.
Lets Proceed
- Heat oil in a non-stick pan and add dry red chilli and mustard seeds. Once seeds crackles, add cumin seeds, green chilli, hing and onions. Saute till onions turn transparent.
- Then add chopped garlic and saute for 1-2 minutes.
- Now add capsicum, peas, cashews and tomatoes. Add salt and cook till tomatoes become soft and pulpy.
- Now add daliya and mix well. Saute for 1-2 minutes till everything gets mixed well.
- Switch off the flame and add lemon juice.
- Garnish with chopped coriander leaves.
- Serve Daliya hot with curd or any of your favourite raita.
Video
Notes
Nutrition
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