Veg Dalia (Broken Wheat) Upma Recipe

 

This is one of those healthy dishes that don't taste healthy, at least to me. It's delicious piping hot with some steaming sambar and chutney. I didn't grow up eating this, but I make sure we have this for dinner at least once every 2 weeks. It's perfect for weeknights if you use frozen-cut vegetables to jazz it up. 

   

Vegetable Dalia (Broken Wheat) Upma Recipe

Total cooking time: 25-30 mins

Serves: 2 

Ingredients:

1.5 cups broken wheat or dalia

3 cups water

1 tbsp oil

1/4 tsp mustard seeds

1 small onion, finely chopped

1/2 cup mixed vegetables (I use frozen peas, corn, carrots and French beans)

1 tsp powdered ginger or 1/2" grated fresh ginger

2-3 green chillies

Salt to taste

How  Made It:

1. Heat oil in a pan and add the mustard seeds. When they pop, add the onions and green chillies and saute until they turn transparent (about 2-3 mins). 

2. Add the ginger powder or grated ginger, whichever you use, and fry for another 20 seconds. Next, add the vegetables and 3 cups water. Bring to a boil and cook closed until the vegetables are soft (about 5-6 mins). 

3. Add salt and the broken wheat slowly, stirring as you do this. Enough water should cover it once you have added all the fractured grain. If not, add more. Stir frequently and cook until all the water has been absorbed and the upma comes together, soft and fluffy. Pop some of the wheat in your mouth to see if it is soft. If not, add more water and keep stirring until it's done. Also, adjust salt at this stage.