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
Step-by-step instructions
Step 1 · Dry roast the broken wheat (dalia) in a heavy-bottomed kadhai on lo...
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.
Step 2 · Heat oil in the same kadhai
Heat oil in the same kadhai. Add mustard seeds; once they splutter, add urad dal and roast until golden.
Step 3 · Add chopped ginger
Add chopped ginger, green chilli, and curry leaves. Sauté for a few seconds until fragrant.
Step 4 · Add onions and sauté till translucent
Add onions and sauté till translucent. Then add carrots and green peas. Cook for 2-3 minutes till veggies slightly soften.
Step 5 · Add the roasted broken wheat and mix well with the veggies and temp...
Add the roasted broken wheat and mix well with the veggies and tempering.
Step 6 · Pour in hot water and add salt
Pour in hot water and add salt. Mix well, cover, and cook on low flame until the water is absorbed and wheat is soft (about 10 minutes).
Step 7 · Once cooked
Once cooked, fluff upma with a fork. Add roasted cashews or peanuts, fresh coriander, and a dash of lemon juice if desired.
Why this recipe 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.
A note on tradition
Broken Wheat Upma is a beloved dish in South Indian states, especially Tamil Nadu and Karnataka, where it is prepared during festivals like Pongal and as part of special breakfasts. It is favored for its simplicity and nourishing qualities, often served with coconut chutney or sambar. In many Indian homes, upma is a go-to meal on fasting days or when a quick, healthy meal is needed.