Pictured dalia upma and beetroot tonic
Cracked wheat is a good source of manganese, magnesium, iron and vitamin B. Magnesium is important for heart health, blood pressure, digestion, and trouble sleeping. B vitamins found in cracked wheat like niacin and thiamine also support a healthy metabolism, sustained energy level and cognitive function.
Cracked wheat/dalia – 1 cup
Mustard seeds – 1 tsp
Urad dal – 1 tsp
Onion, chopped – 1 medium
Green chillies – 2 nos
Ginger, chopped – 1 inch piece
Carrot, chopped – 1/4 – 1/2 cup
Beans, chopped – 5 nos
Green peas, frozen – 1/4 cup
Pressure cook wheat with 2 cups of water and salt for 2 whistles and keep aside.
Heat oil in a pan. Splutter mustard seeds, urad dal and curry leaves. Saute chopped onion, green chillies and ginger. When onion turns light pink, add chopped carrot, chopped beans, green peas and salt. Close the lid and cook for 2 minutes. Open the lid, add cooked wheat and cook until all water is dried out. Switch off the flame.
8 thoughts on “Cracked wheat and mixed vegetable upma/Dalia upma”
Healthy and tasty upma!
It is healthy and this dish a perfect fit for my half-half. Hail the healthiness.
healthy upma n easy to make fr break fast
Amma used to make this upma without vegetable.Adipoli
Love this health up a,have this with kids ,they love it too.
That's a very healthy upma…
Healthy option for upma lovers like me
health and delicious breakfast