Thursday, 13 November 2014


Dalia is actually broken wheat which is made from whole raw wheat kernels crushed or cut into small pieces. There are a large number of uses for this food which makes a popular dietary supplement in many cultures. It carries a great deal of nutrition and fibre since it includes the fibre and nutrient rich outer bran and germ of the wheat. Use  of dalia in diet helps keep our heart fit. Dalia is used in so many ways in our food, its made into khichdi, upma, kheer, soups along with assorted vegetables.

    Dalia Upma with vegetables is a popular breakfast dish among Indians. I prepare it more often as it is a good source of iron, magnesium and phosphorous. It is said to be more nutritious than rice as it contains more fibre, vitamins and minerals. Besides, whenever this lady gets lazy and do not feel like rolling chapatis and puris, she tries her hands on upma, idli, dhokla.

   In this dish you are at the liberty to use wide variety of veggies. I used whatever was available in my pantry on that particular day. Roasted peanuts, dry red chillies and curry leaves are compulsory in its preparation.

Dalia :150gm
Roasted Peanuts :1tbsp
Mustard Seeds : 1/4 tsp
Bengal Gram Dal : 1/2 tsp
Dry Red Chilli : 2
Curry Leaves : 7-8
Red Bell Pepper : 1/2 [medium]
Green Peas : 1tbsp
Capsicum : 1 [medium]
Green Chilli : 2
Onion : 1[big]
Oil : 2 tbsp

Take the required amount of dalia in a bowl. Cut the Onion, Capsicum and Red Bell Pepper into cubes, keep in separate bowls and wash. Wash the curry leaves. Slit the green chillies.

Heat oil in a wok. Roast the peanuts, take out and keep aside. Temper the same oil with bengal gram, mustard seeds,dry red chillies and curry leaves.

As they splutter, add the onion pieces and saute for 2 minutes.

As they turn translucent, add the other vegetables and add salt as required. Saute for 3 minutes. Once they are half done, lower the gas from medium to low.

Now add the dalia. Keep on stirring for about 5 minutes till they are roasted well and you get a nutty smell.

As the dalia turns light brown, it is time to add water. Add the slitted green chillies.

Pour water to dalia mix little by little with your left  hand and stir the mixture with your right hand simultaneously. The whole process is to undergo at medium to low heat. You can see the dalia boiled and grown slight big after 8-10 minutes. Add salt if only required. Add the roasted peanuts. Stir n switch off.

Please note, do not put water all at a time, the dalia  upma gets mushy and bland in taste.

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