Cracked wheat and mixed vegetable upma/Dalia upma

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

Curry leaves

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.

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