Healthy Dalia Upma (Bulgur Wheat Upma)

Radzie's picture

Jun. 20, 2013

How about a change from regular oats, cornflakes and muesli based breakfast options? Also called as broken wheat, dalia upma is quick to make (if you pressure cook) and is also a healthy filling breakfast to kick start the day. Good for the diabetics and those with high cholesterol levels, this fiber rich dish will make you feel full for long. Give it a try.


Dalia 40 Gram , washed and drained (Bulgur wheat)
Olive oil 1/2 Tablespoon
Mustard seeds 1 Pinch
Dried chilies 1 Medium , torn into half
Curry leaves 1 Tablespoon
Onion 1 Small , finely chopped
Turmeric powder 1 Pinch
Garam masala 1/2 Teaspoon
Salt To Taste
Water 90 Milliliter



1. Heat oil in a pressure cooker and splutter mustard seed, followed by chilies and curry leaves.

2. Add the chopped onions and saute until translucent.

3. Add dalia, fry it for a couple of minutes and then pour 1/2 cup water, turmeric powder, garam masala and salt to taste. Cover and pressure cook for 5 minutes or until 1 whistle.


4. Serve as it is.


You can try adding veggies too to make it interesting.

Recipe Summary

Difficulty Level: Easy
Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 2

Nutrition Facts

Serving size

Calories 137Calories from Fat 40

 % Daily Value*

Total Fat 4 g6.2%

Saturated Fat %

Trans Fat 0 g


Sodium 236 mg9.83%

Total Carbohydrates 22 g7.3%

Dietary Fiber 5 g20%

Sugars 2 g

Protein 4 g8%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet