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Broken Wheat Upma
Breakfast • India
How to Make Broken Wheat Upma (Traditional & Healthy Version)
Broken Wheat Upma, also known as Dalia Upma or Godhumai Rava Upma in South India, is a wholesome and nourishing breakfast dish cherished across Indian households. This hearty upma is made from cracked wheat, a staple ingredient deeply rooted in Indian cuisine, especially in Tamil Nadu, Karnataka, and Andhra Pradesh. The recipe brings together the nutty flavor of broken wheat with the vibrant aroma of curry leaves, mustard seeds, and seasonal vegetables. Traditionally served as a morning meal, Broken Wheat Upma is light on the stomach yet filling, making it an excellent choice for busy mornings or as a light brunch. The upma is often prepared during festivals like Pongal and Ugadi, where healthy and sattvic (pure) foods are emphasized. The gentle spices and the use of locally sourced vegetables make this dish not just delicious but also culturally significant. With its soft, fluffy texture and the added crunch of roasted peanuts or cashews, Broken Wheat Upma is both satisfying and comforting. Its simplicity, adaptability, and quick preparation time have made it a staple in Indian kitchens, especially for those seeking nutritious, low-fat meals.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 cup Broken wheat (dalia/godhumai rava) (coarse variety preferred)
- 1 medium Onion (finely chopped)
- 1 small Carrot (finely diced)
- 1/4 cup Green peas (fresh or frozen)
- 1 Green chilli (slit or chopped)
- 1/2 inch piece Ginger (finely chopped)
- 1/2 tsp Mustard seeds (rai)
- 1 tsp Urad dal (split black gram)
- 8-10 Curry leaves (fresh)
- 1 tbsp Cashews or peanuts (optional, roasted) - optional
- to taste Salt
- 2 tsp Oil (preferably cold-pressed)
- 2.5 cups Water
- 1 tbsp Fresh coriander (chopped, for garnish) - optional
- 1 tsp Lemon juice (optional, for tang) - optional
Instructions
- 1
Dry roast the broken wheat (dalia) in a heavy-bottomed kadhai on low flame until it turns light golden and aromatic. Remove and set aside.
5 minutes
Roasting prevents stickiness and enhances nutty flavor.
- 2
Heat oil in the same kadhai. Add mustard seeds; once they splutter, add urad dal and roast until golden.
2 minutes
Do not burn the dal to avoid bitterness.
- 3
Add chopped ginger, green chilli, and curry leaves. Sauté for a few seconds until fragrant.
1 minute
This step builds the classic South Indian tempering.
- 4
Add onions and sauté till translucent. Then add carrots and green peas. Cook for 2-3 minutes till veggies slightly soften.
4 minutes
Chop vegetables finely for even cooking.
Why This Dish is Healthy
This dish is a perfect choice for a healthy Indian breakfast because it is low in saturated fat, high in fiber, and keeps you full for longer. Using broken wheat instead of refined grains helps manage blood sugar levels and supports weight management. Minimal oil, lots of vegetables, and a light tempering ensure maximum nutrition with fewer calories.
Broken Wheat Upma is rich in dietary fiber and complex carbohydrates, promoting sustained energy release. It contains essential minerals like magnesium, iron, and B vitamins. The inclusion of vegetables adds vitamins A and C, while using minimal oil keeps it heart-healthy. The protein from urad dal and optional nuts further boosts its nutritional value, making it suitable for a balanced vegetarian diet.
Pro Tips
- 💡Tip 1: Always roast the dalia well to get non-sticky, fluffy upma.
- 💡Tip 2: Use hot water for faster cooking and better texture.
- 💡Tip 3: Add seasonal vegetables for enhanced taste and nutrition.
Storage & Serving
Store leftover upma in an airtight container in the refrigerator for up to 2 days. Reheat with a sprinkle of water on low flame or in a microwave to restore moisture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
