Broken wheat upma: Dalia Upma recipe

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
    1
  • View
    1,468

A single serving of broken wheat upma calories are 304 kcal. This dalia upma recipe also contains a good amount of proteins and fiber.

Usually, we make upma with wheat semolina (sooji in Hindi), but for a change, you can try broken wheat upma too. This is one of the favorite breakfasts of my father. I remember, during my childhood, my mother used to make broken wheat upma every Sunday. She always adds lots of vegetables in upma. It made us full for a longer period.

Broken wheat upma is a quick and easy to prepare recipe. Just temper lots of vegetables, add broken wheat (Dalia), water, and cook, that’s it. Broken wheat upma will be ready within 20 min.

Broken wheat is also known as Dalia or bulgar, it is a complex carb, with a low Glycemic Index.

Highlights of broken wheat upma

  1. This broken wheat upma gives only 304 calories per serving. It is low in calories. Those looking for weight loss ideas can also add broken wheat upma in their diet veg diet plans.
  2. Broken wheat (dalia) easily available in the market, and it is pocket-friendly also.
  3. Quick and easy to prepare recipe.
  4. Contain a good amount of proteins and fiber, a single serving of broken wheat upma gives 10.39 gm proteins and 10.10 gm fiber.

Read more healthy recipes

Best time to take broken wheat upma – Breakfast or dinner

Ingredients

Ingredients of broken wheat upma

Nutrition in broken wheat upma

Serving size: 1 broken wheat upma

Calories in broken wheat upma

Calories in broken wheat upma are 301.38 kCal; as much as 15.07 % of male DRI of 2000 kCal. Therefore, it can attain 20.09 % of female DRI of 1500 kCal.

Protein forms 13.79 % of the calories

Carbs form 54.73 % of the calories in broken wheat upma.

Fats form 30.16 % of the calories.

Macros in broken wheat upma

Protein in broken wheat upma – 10.39 gm, particularly 13.85 % of male DRI of 75 gm. Further, it can complete 18.47 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in broken wheat upma – 41.24 gm, therefore, is 15.00 % of male DRI of 275 gm. Therefore, it can achieve 20.00 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in broken wheat upma – 10.1 gm, notably 15.15 % of male DRI of 66.67 gm. As a result, a woman gets 20.20 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in broken wheat upma – 8.96 gm, thus is, 23.58 % of male DRI of 38 gm. Consequently, females get 35.84 % of female DRI of 25 gm.

Soluble Fibre – 2.45 gm, particularly 24.50 % of male DRI of 10 gm. Consequently, females will get as much as 24.85 % of female DRI of 9.86 gm.

Total Free Sugar – 3.73 gm, which is not only 6.22 % of male DRI of 60 gm but also 7.46 % of female DRI of 50 gm.

Vitamins in broken wheat upma

Vitamin A – 124.9 mcg, as much as 13.88 % of male DRI of 900 mcg. Furthermore, women can get as much as 17.84 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.24 mg, particularly 20.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 21.82 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.12 mg, therefore, is 9.23 % of male DRI of 1.3 mg. Besides, women also get 10.91 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 2.49 mg, notably 15.56 % of male DRI of 16 mg and 17.79 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.29 mg, thus is, 22.31 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 4.37 mcg, therefore, is 14.57 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 69.84 mcg, as much as 17.46 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 46.55 mg, therefore, is 51.72 % of male DRI of 90 mg. Further, it is 62.07 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 2.03 mcg, notably 40.60 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.61 mg, thus is, 4.07 % of DRI of 15 mg for males and females.

Vitamin K – 17.48 mcg, as much as 14.57 % of male DRI of 120 mcg and 19.42 % of female DRI of 90 mcg.

Minerals in broken wheat upma

Calcium – 48.16 mg, particularly 4.82 % of DRI of 1000 mg for males and females.

Phosphorus – 215.73 mg, therefore, is 30.82 % of DRI of 700 mg for males and females.

Iron – 3.14 mg, notably 39.25 % of male DRI of 8 mg and 17.44 % of female DRI of 18 mg.

Magnesium – 101.77 mg, thus is, 25.44 % of male DRI of 400 mg and 32.83 % of female DRI of 310 mg.

Copper – 380 mcg, as much as 42.22 % of DRI of 900 mcg for males and females.

Manganese – 1.33 mg, particularly 57.83 % of male DRI of 2.3 mg and 73.89 % of female DRI of 1.8 mg.

Molybdenum – 0.02 mcg, therefore, is 0.04 % of DRI of 45 mcg for males and females.

Zinc – 1.66 mg, notably 15.09 % of male DRI of 11 mg. At the same time, women get 20.75 % of female DRI of 8 mg.

Chromium – 10 mcg, thus is, 28.57 % of male DRI of 35 mcg. Besides, women too get 40.00 % of female DRI of 25 mcg.

Selenium – 6.9 mcg, as much as 12.55 % of DRI of 55 mcg for males and females.

Cholesterol – 0 mg,

Potassium – 564.45 mg, as much as 12.01 % of DRI of 4700 mg for males and females.

Sodium – 30.43 mg, particularly 2.03 % of DRI of 1500 mg for males and females.

Omega 3 – 145.5 mg, therefore, is 24.25 % of DRI of 600 mg for males and females,

Omega 6 – 1699.28 mg, not only 283.21 % of DRI of 600 mg for males and females.

Disclaimer 

Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of broken wheat upma are approximate and may have variance.

Frequently asked questions

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Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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    Directions

    How to make broken wheat upma

    Step 1

    Take a bowl add 45 gm (4.5 spoons) of broken wheat or broken wheat, wash it 2 times. Keep it aside.

    Step 2

    Wash and peel onion and carrot chop all the vegetables finely.

    Step 3

    Take a bowl add hot water and little salt add chopped cauliflower in it and keep it aside for 10 min. This process helps to remove worms from cauliflower flower if any that are camouflaged in it.

    Step 4

    Heat a pan add 1 tsp ghee to it, if you want you can make this recipe with oil also. (personally, I love to make upma in ghee)

    Step 5

    Then add mustard seeds, once it starts to crackle, add 1 tsp black gram dal (urad dal) and split Bengal gram (chana dal), cumin seeds (jeera). Fry it.

    Step 6

    Then add groundnuts and fry for another 2 - 3 min.

    Step 7

    Then add chopped onion, fry it until it changes its color.

    Step 8

    Then add chopped capsicum, carrot, and chopped cauliflower.

    Step 9

    Then add salt and coriander powder mix well, cover it and cook for 5 min.

    Step 10

    Then add washed broken wheat or dalia. Roast it for 2 min.

    Step 11

    Add 1 cup water mix well and cover it cook for 10 min.

    Step 12

    Broken wheat upma is ready to serve. You can have broken wheat upma with mango pickles or chutney.

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