Dalia Upma recipe : Broken wheat upma

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
    1
  • View
    84

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

Single serving of broken wheat upma

  • Daily Value*
  • Calories - 301.38 kCal, which is 15.07 % of the daily value for RDA of 2000 kCal,
  • Protein - 10.39 gm, that is 13.85 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
  • Carbohydrate - 41.24 gm, around 15.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
  • Fat - 10.1 gm, approximately 15.15 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
  • Total Fiber - 8.96 gm, nearly 23.58 % of the daily value for RDA of 38 gm,
  • Vitamin A - 124.9 mcg, roughly 13.88 % of the daily value for RDA of 900 mcg,
  • Vitamin B1 - 0.24 mg, almost 20.00 % of the daily value for RDA of 1.2 mg,
  • Vitamin B2 - 0.12 mg, which is 9.23 % of the daily value for RDA of 1.3 mg,
  • Vitamin B3 - 2.49 mg, that is 15.56 % of the daily value for RDA of 16 mg,
  • Vitamin B6 - 0.29 mg, around 22.31 % of the daily value for RDA of 1.3 mg,
  • Vitamin B9 - 69.84 mcg, approximately 17.46 % of the daily value for RDA of 400 mcg,
  • Vitamin B12 - 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
  • Vitamin C - 46.55 mg, roughly 116.38 % of the daily value for RDA of 40 mg,
  • Vitamin D - 2.03 mcg, almost 40.60 % of the daily value for RDA of 5 mcg,
  • Vitamin E - 0.61 mg, which is 40.67 % of the daily value for RDA of 1.5 mg,
  • Vitamin K - 17.48 mcg, that is 14.57 % of the daily value for RDA of 120 mcg,
  • Calcium - 48.16 mg, around 4.82 % of the daily value for RDA of 1000 mg,
  • Phosphorus - 215.73 mg, approximately 30.82 % of the daily value for RDA of 700 mg,
  • Iron - 3.14 mg, nearly 39.25 % of the daily value for RDA of 8 mg,
  • Magnesium - 101.77 mg, roughly 25.44 % of the daily value for RDA of 400 mg,
  • Copper - 380 mcg, almost 42.22 % of the daily value for RDA of 900 mcg,
  • Manganese - 1.33 mg, which is 57.83 % of the daily value for RDA of 2.3 mg,
  • Molybdenum - 0.02 mcg, that is 0.04 % of the daily value for RDA of 45 mcg,
  • Zinc - 1.66 mg, around 15.09 % of the daily value for RDA of 11 mg,
  • Chromium - 0.01 mcg, approximately 0.03 % of the daily value for RDA of 35 mcg,
  • Selenium - 6.9 mcg, nearly 12.55 % of the daily value for RDA of 55 mcg,
  • Soluble Fiber - 2.45 gm, roughly 24.50 % of the daily value for RDA of 10 gm,
  • VitaminB7 - 4.37 mcg, almost 14.57 % of the daily value for RDA of 30 mcg,
  • Total Free Sugar - 3.73 gm, which is 6.22 % of the daily value for RDA of 60 gm,
  • Cholesterol - 0 mg, that is 0.00 % of the daily value for RDA of 25 mg,
  • Potassium - 564.45 mg, around 12.01 % of the daily value for RDA of 4700 mg,
  • Sodium - 30.43 mg, approximately 2.03 % of the daily value for RDA of 1500 mg,
  • Omega 3 - 145.5 mg, nearly 24.25 % of the daily value for RDA of 600 mg,
  • Omega 6 - 1699.28 mg, roughly 283.21 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age, and physical activities. Nutritional values of this broken wheat upma are approximate and do not contain nutrition from ingredients measured below 1 gram. Readers may calculate the nutritional values to their own satisfaction based on the local food data and compare them with RDA values as set by the local health authority from time to time.

Frequently asked questions

Yes. Broken wheat and dalia are the same. Broken wheat is the name in English, which is also referred to as wheat, bulgar. In fact, this broken wheat upma recipe is also called dalia upma. Broken wheat is called Dalia in  Bengali, bulgar ghaum in  Gujarati, Dalia in  Hindi, bulgar godhi in  Kannada, bulgar gahu in  Marathi, dalia in  Oriya, godumai ravai in  Tamil, bulgar in  Telugu,  trigo partido in  Spanish and  Blé cassé in  French.

    Cooking method

    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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