Breakfast Recipes/ Poha & Upma


broken wheat upma recipe

Today’s recipe broken wheat upma recipe is a one pot breakfast / meal,which has lot of vegetables,loaded with fibre,high in nutrition and low in calories..a perfect choice for all those who are looking for a healthy wholesome quick breakfast recipe. It’s also called as “Cracked Wheat Upma / Dalia Upma / Lapsi  Upma ” .

Dalia Upma recipe

Upma can be prepared from many things and preparing upma with dalia is a delicious way to include it in our diet.Its not only healthy but also filling.Addition of vegetables makes it more nutritious and delicious.I also make it for dinner sometime and my daughter always reminds me to add nuggets to it. I know there are few people out there who just hate the word “Upma”.I somehow can’t understand what makes them hate a dish as yummy as upma.For us its one of the most desired breakfast option.

Dalia is actually a form of wheat that has been made by milling the wheat coarsely after cleaning and husking it.It is then processed to the size required.Its an excellent source of fiber and low in fat which is why its most recommended food by dietitians.Its a perfect diabetic friendly dish.Its also a absolute weight watchers delight.It fills you up well and is not high in calories. I have shared few more Dalia recipes here like dalia dosa , dalia idli , dalia pongal etc .

Few people are under misconception that healthy eating = tasteless food.This dish proves that healthy food can very much satisfy our taste buds.Im sure you’l nod with me, after the first spoon goes inside.Another good news is that dalia upma can be prepared in pressure cooker.So it saves so much cooking time and calls for zero monitoring. So what are you waiting for just go grab a bag of broken wheat from your grocery shop and treat your family with a healthy tasty option..

broken wheat upma recipe


Smitha Kalluraya
A healthy and wholesome upma made using Broken wheat
Course Breakfast
Cuisine south indian
Servings 2 people


  • 1 Cup Broken wheat/ Dalia
  • 2 - 2 3/4 cup Water, ( Refer Notes )
  • 2 medium size onion, Chopped
  • 1 medium size tomato, Chopped
  • 3 - 6 numbers Green Chillies, Chopped ( as per your spice level)
  • 1 cup Chopped Mixed vegetables, like beans,carrot , peas etc ( Optional )
  • a handful Green Peas/ Corn, ( optional )
  • Soya nuggets / Soya chunk, few pieces (optional )
  • 1 Lemon
  • few springs Coriander leaves
  • 1 tsp Turmeric powder
  • Salt, as per taste
  • 1 tsp Sugar

For tempering

  • 2 tbsps Oil
  • 1 tsp Mustard
  • 1 tsp Black Gram/ Urad Dal, ( optional )
  • 1 tsp Bengal Gram /Chana Dal, (optional)
  • 1/2 tsp Cumin Seeds /Jeera
  • 1 Bay leaf / Tej patta
  • Few springs Curry Leaves


  • In a pan / kadai take dalia and roast it without oil till its fragrant and starts changing its color .Switch of the flame .Transfer the dalia to another plate as some times due to the heat of the kadai it might get over roasted.
  • Soak nuggets in warm water for about 10-15 mins. Drain and squeeze out extra water. Keep aside.
  • Keep water to boil . By the time our tadka n dalia mix is ready water would have boiled.
  • Mean while ,in a pressure cooker , take oil. Add all the ingredients mentioned under tempering except curry leaves.When mustard splutters add curry leaf and haldi.Then add onion,tomato and green chillies. Fry till onion turns translucent.
  • Then add mixed veggies,green peas and nuggets.Saute for 2-3 mins.
  • Next is roasted dalia. Saute them for 1- 2 mins.
  • Finally add hot water , salt , sugar and chopped coriander leaves. Mix well .Close it with lid and cook for 2 -3 whistles.
  • Open the lid when the pressure reduces.Squeeze lemon juice and mix gently. That's it healthy ,tasty n filling cracked wheat upma is ready to relish.Enjoyy hot.
    broken wheat upma recipe


  • Normal proportion for cooking dalia is 1 : 2 or  1 :2 1/2 or 2 3/4. ie.if u like your dalia upma to be dry and non sticky , use 1 glass Dalia and 2 glass of water .If you prefer it to be little mushy and well cooked , use the latter . I normally use 2 1/4 glass of water for 1 glass of dalia.
  • Roasting dalia is optional but is recommended to enhance the taste.. In case you are in a hurry , you can skip that step.
  • Broken wheat takes time to cook. So its better to cook them in pressure cooker.If you want you can cook in kadai or open pan too.
  • If you want you can omit onions and add finely chopped ginger. Nwhile adding lemon add grated coconut.
  • can a tsp of If you want you can add garam masala , red chilli powder too.
  • You can omit all veggies n nuggets n make it plain with onion / ginger. But to make it more nutritious i ve loaded with veggies.

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  • Reply
    Beulah Arun
    January 31, 2014 at 11:51 am

    Lovely recipe! You have a lovely blog! Happy to follow you. Do visit my space sometime.

  • Reply
    Eliza Lincy
    January 31, 2014 at 1:04 pm

    That is a super tasty upma with broken wheat. Like the fluffy texture of your upma. I dont like sticky upmas. So nice.

  • Reply
    Linsy Patel
    January 31, 2014 at 2:45 pm

    give me anything with soya nuggets and I will eat it, this is perfect healthy breakfast.

  • Reply
    Vidya Chandrahas
    January 31, 2014 at 3:22 pm

    Wow! What a yummy and colourful upma…healthy too. presented it very neatly Smitha.

  • Reply
    Sathya Priya
    January 31, 2014 at 3:48 pm

    I love broken wheat upma .I use around 2 1/2 cups of water to cook .Adding of veggies makes it more preferable upma …I hate only rava upma not others hehe

  • Reply
    Aysha Dileen
    January 31, 2014 at 4:02 pm

    Loved the step by step explanation.The upma looks so good.

  • Reply
    nandoos Kitchen
    January 31, 2014 at 5:20 pm

    very healthy, tasty upma

  • Reply
    Priya Anandakumar
    January 31, 2014 at 8:08 pm

    very healthy bowl of upma… delicious…

  • Reply
    Meena Kumar
    February 1, 2014 at 4:00 am

    Wow that is such a healthy mix of ingredients and solid breakfast.

  • Reply
    Smitha Kalluraya
    February 1, 2014 at 9:46 am

    same pinch frm my daughters side :)..

  • Reply
    tinku shaji
    February 1, 2014 at 10:54 am

    The a power packed upma…

  • Reply
    MonuTeena RecipesPassion
    February 3, 2014 at 10:00 am

    mouthwatering upma, combo oof many veggies and dalia loving it 🙂

  • Reply
    Shubha Adhikari
    February 27, 2014 at 4:26 am

    This is a healthy diet which is also stomach filling . This can be prepared with less oil when compared to Rava Upma . Broken wheat is rich in fiber as well as protein .This can be given as a substitute lunch for children as it contains variety of vegetables . Even if it is not hot this will taste good & is nutritious .Good for people suffering from diabetes . Finally its easy to prepare & doesn’t require much cooking skills.

  • Reply
    beena stephen
    February 28, 2014 at 10:51 am

    Healthy breakfast . You hve a lovely blog . First time your blog am following u . Glad if u will follow me

  • Reply
    shobha kamath
    May 6, 2014 at 8:17 am

    Excellent. Life saving tasty dalia recipes.A big thanks.

  • Reply
    shobha kamath
    May 6, 2014 at 8:17 am


  • Reply
    Vibha Sp
    May 17, 2014 at 3:51 am

    tryng today dear , vl send u snap in watsp 🙂

  • Reply
    semiya upma
    August 13, 2014 at 6:18 am

    very useful really good information thanks for posting such a good information it will hepls the people a lot keep it up , Regards, upma recipe

  • Reply
    October 24, 2018 at 10:23 am

    very usefull step by step method is very nice thank u

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