Broken Wheat Upma- Dalia Upma

This humble broken wheat upma is an excellent example for simple ingredients coming together to make a satiating meal. Like the name suggests, we will be using broken wheat or cracked wheat to make this delicious breakfast staple. If you are one of those people who groan when it is upma at home, I am going to change that with this recipe.

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There are some dishes that take you straight back to your childhood. For me, this Upma is one of them.

Samba Rava (Samba Godhumai)

Samba Rava or Samba Ravai is broken emmer wheat. This variety is quite popular in Kongunadu regions in Tamil Nadu. Having high fiber content, this variety of Rava does not require any roasting prior to cooking.

It does not clump up or become gummy after cooking unlike regular Bombay Sooji (semolina). Samba Godhumai also contains less gluten when compared to the modern wheat. And it can easily be a replacement for rice in your daily diet because of its nutrition profile.

What is Dalia?

Dalia is simply wheat that has been broken down into smaller particles. Some people refer to this as cracked wheat. They make Dalia by crushing it with the outer husk in a mill, thus making it a healthier option.

While Dalia and bulgur wheat are both cracked wheat, they are processed in different ways. Also, Bulgur, faro and cracked wheat are all not similar in taste or texture.

How to choose the right Dalia?

Dalia is used for making many dishes ranging from Kichdi to Lapsi. Depending on what you are making, you will have to pick the variety. For salads and casseroles, you can use grains that are bigger in size.

In recipes like this Upma, Lapsi and Kichdi, finer Dalia or cracked wheat works best. The bigger the size of the kernels, the longer they take to cook. Since Upma is a quick dish, it is best to use fine Dalia.

Other names for Dalia include Godhumai Ravai (Tamil), Fada (Gujarati), Godhuma Rava (Telugu).

Ingredients

1. Peanut oil– gives a beautiful nutty flavor and aroma to the dish. Use coconut oil for a different flavor or any vegetable oil if you do not have both.
2. Spices, herbs and seasonings– We will be using mustard seeds, Chana and White Urad Dal along with green chilies, ginger and curry leaves.
3. Onions- I prefer using red onions for this recipe but you can also use white or yellow ones.
4. Salt to taste.
5. Mixed vegetables– Carrots, green beans, diced potatoes and peas are fabulous here. But you can also add chopped zucchini or bell peppers.
6. Broken wheat– For this dish, I have used broken emmer wheat which is fine in texture. Please note that this is very different from bulgur wheat or faro or freekeh. You can find this in Indian grocery stores and they can also be labeled as Fada or Dalia.
7. Water- For every cup of Rava we use, we will need 2 cups of hot boiling water. See recipe notes for more information.

Dietary Specifications

This recipe is naturally vegan and is free from nuts and soy. Since I have used cracked emmer wheat here, there is a small amount of gluten present. So this recipe is not recommended for anyone with gluten allergy.

Make ahead, shelf life and storage

One of the reasons why I love this Upma is because it is a meal planner’s delight. All you need is a bag of frozen veggies and you can put this together for a crowd within minutes.

Leftovers keep well in the fridge for 3 days. Store in a covered air tight container. Steam in a steamer or reheat in the microwave for 1 minute before serving.

To freeze this, allow to cool fully. Divide into 2 cup portions (or your desired quantity), transfer to freezer-safe boxes, label and freeze. Thaw over the counter for 20 to 30 minutes. Then steam in a steamer for 6 to 8 minutes before serving. Keeps well in the freezer for a month.

Serving suggestions

This is a wholesome meal on its own. All you need is some pickle and yogurt to go with it. If you want to dress it up a bit, then you can also serve this with any of these dishes-

Variations

1. Add finely chopped peeled shallots for a unique flavor in this dish. In this recipe, I have used red onions but shallots take this to another level.
2. Skip the veggies and make it a simple dish with just onions, green chilies and ginger. 
3. You can replace 1/2 cup of the water used for cooking in this recipe with 1/2 cup sour yogurt for a tangy Upma. But this will not be vegan-friendly.
4. Throw in some nuts! Fry some cashews or peanuts until golden. Add them just before serving. The nuts add a wonderful crunch and subtle sweetness in between bites.

Recipe Notes

1. You do not have to roast this Rava before making Upma.
2. Use hot boiling water to cook this Upma to achieve the correct texture and consistency. When you use cold water, the cracked wheat will absorb more water and become gloopy. 
3. Peanut oil lends a unique flavor and aroma to this dish. If you do not have this, I recommend using extra virgin coconut oil. The third choice will be any neutral flavored vegetable oil.
4. You can make this upma in a stovetop pressure pan too. Follow the same procedure till step 11. Then, transfer to a 3 liter deep pressure pan and cook on medium heat for 1 whistle. Allow the pressure to release naturally. When ready, fluff and serve. Alternatively, you can use a pressure pan to cook the whole dish as well and in the end, pressure cook for 1 whistle.
5. The Rava : water ratio is very important for this upma to be epic. For every 1 cup of Rava, you need 2 cups hot boiling water.
6. I recommend boiling the water before you begin sautéing the onions and other veggies. This way, the water will have boiled and be ready.

Method

Prep work

Chop all veggies, onions, green chili, ginger and curry leaves. Start the water in a kettle or in a sauce pan over the stovetop.

How to make wheat upma?

Steps 1 and 2

Heat a heavy bottomed frying pan with cold pressed peanut oil. Add the mustard seeds, Urad dal and Chana Dal. Wait for the dal to begin to brown.Now, add the finely chopped onions, mixed veggies, green chilies, ginger and curry leaves.

 Steps 3 and 4

Add salt and mix well. Cook until onions are pink and soft.

Steps 5 and 6

Tip in 1/8th cup water and cook covered for 3 to 4 minutes on low flame till the veggies are cooked but not mushy. 

Steps 7 and 8

Stir in the broken wheat rava and mix thoroughly. Now, add the hot boiling water.

Steps 9 and 10

Stir well to combine everything. Now, continue to cook the Upma on medium flame till the Rava absorbs all the water.

Steps 11 and 12

When you can see no more water on the surface, reduce the flame to the lowest and cook covered for 2 to 3 minutes. 

Once done, fluff the Upma gently and serve hot.

Instant Pot Upma

Steps 1 and 2

Insert the inner pot into the Instant Pot. Plug in and press SAUTE MODE-NORMAL . Set the timer to 8 minutes. Wait for the display to read HOT.

When ready, add the oil. After 30 seconds, add mustard seeds, Urad dal and Chana dal. Wait for the dal to begin to brown.

Steps 3 and 4

Once the dals have turned golden, add the finely chopped onions, green chilies, ginger and curry leaves along with salt. Sauté for 1 to 2 minutes until the onions are pink and soft.

Steps 5 and 6

Now, add the veggies and mix well.

Steps 7 and 8

Tip in the Rava next and stir well. Press CANCEL.

Steps 9 and 10

Pour the boiling water into the inner pot. Stir.

Ensure that the sealing ring has been inserted properly into the Instant Pot lid. Close the Instant Pot and turn the VALVE to SEALING.

Press PRESSURE COOK-HIGH PRESSURE and set the timer to 3 minutes. Wait for the cooking cycle to complete. After the cooking cycle is complete, allow Natural Pressure Release for 5 minutes.

5 minutes NPR later, do a quick pressure release carefully. Open the lid and fluff the Upma gently. Serve hot.

Print Recipe

5 from 1 vote

Broken Wheat Upma

As the name suggests, this is a delicious and nutritious South Indian style dish made with cracked wheat. Makes for a filling meal on its own.

Prep Time10 minutes mins

Cook Time12 minutes mins

Course: Breakfast, Mains

Cuisine: Indian- South, South Indian

Servings: 4

Calories: 387kcal

Equipment

• 1 Frying Pan (Alternatively use a 6 qt Instant Pot)
• 1 spoon
• 1 set of measuring cups and spoons

Ingredients

• 2 tbsp peanut oil
• 1 tsp mustard seeds
• 1 tsp broken white Urad dal
• 1 tsp chana dal
• 1 cup finely chopped onions
• Salt to taste
• 4 green chilies slit lengthwise (adjust chilis according to your spice tolerance)
• 2 tsp finely chopped ginger
• 12 curry leaves finely chopped
• 1.5 cups mixed vegetables Used a combination of carrots, peas, beans and potatoes here. Read blog post for more details.
• 2 cups broken wheat I have used finely milled emmer wheat here. Also called as Samba Ravai
• 4 cups hot boiling water

Instructions

Prep work

• Chop all veggies, onions, green chili, ginger and curry leaves. Start the water in a kettle or in a sauce pan over the stovetop.

How to make wheat upma?( Stovetop)

• Heat a heavy bottomed frying pan with cold pressed peanut oil. Add the mustard seeds, Urad dal and Chana Dal. Wait for the dal to begin to brown.
• Now, add the finely chopped onions, vegetables, green chilies, ginger and curry leaves. Add salt and mix well. Cook until onions are pink and soft.
• Tip in 1/8th cup water and cook covered for 3 to 4 minutes on low flame till the veggies are cooked but not mushy.
• Stir in the broken wheat rava and mix thoroughly. Now, add the hot boiling water.
• Stir well to combine everything. Now, continue to cook the Upma on medium flame till the Rava absorbs all the water.
• When you can see no more water on the surface, reduce the flame to the lowest and cook covered for 2 to 3 minutes.
• Once done, fluff the Upma gently and serve hot.

Instant Pot Upma

• Insert the inner pot into the Instant Pot. Plug in and press SAUTE MODE-NORMAL . Set the timer to 8 minutes. Wait for the display to read HOT.
• When ready, add the oil. After 30 seconds, add mustard seeds, Urad dal and Chana dal. Wait for the dal to begin to brown.
• Once the dals have turned golden, add the finely chopped onions, green chilies, ginger and curry leaves along with salt.
• Saute for 1 to 2 minutes until the onions are pink and soft.
• Now, add the veggies and mix well.
• Tip in the Rava next and stir well. Press CANCEL.
• Pour the boiling water into the inner pot. Stir.
• Ensure that the sealing ring has been inserted properly into the Instant Pot lid. Close the Instant Pot and turn the VALVE to SEALING.
• Press PRESSURE COOK-HIGH PRESSURE and set the timer to 3 minutes. Wait for the cooking cycle to complete. After the cooking cycle is complete, allow Natural Pressure Release for 5 minutes.
• 5 minutes NPR later, do a quick pressure release carefully. Open the lid and fluff the Upma gently. Serve hot.

Notes

1. You do not have to roast this Rava before making Upma.
2. Use hot boiling water to cook this Upma to achieve the correct texture and consistency. When you use cold water, the cracked wheat will absorb more water and become gloopy. 
3. Peanut oil lends a unique flavor and aroma to this dish. If you do not have this, I recommend using extra virgin coconut oil. The third choice will be any neutral flavored vegetable oil.
4. You can make this upma in a stovetop pressure pan too. Follow the same procedure till step 11. Then, transfer to a 3 liter deep pressure pan and cook on medium heat for 1 whistle. Allow the pressure to release naturally. When ready, fluff and serve. Alternatively, you can use a pressure pan to cook the whole dish as well and in the end, pressure cook for 1 whistle.
5. The Rava : water ratio is very important for this upma to be epic. For every 1 cup of Rava, you need 2 cups hot boiling water.
6. I recommend boiling the water before you begin sautéing the onions and other veggies. This way, the water will have boiled and be ready.

For Instant Pot & Air Fryer Recipes

Instant Pot timings may vary based on your geographic location. Air fryer settings and timings may vary based on the capacity and the model of the Air fryer.

Disclaimer

Nutrition values are provided here as a courtesy and are only a rough guide. Please consult a health care provider if you have any concerns.

Nutrition

Calories: 387kcal | Carbohydrates: 71g | Protein: 12g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Sodium: 208mg | Potassium: 500mg | Fiber: 18g | Sugar: 4g | Vitamin A: 3587IU | Vitamin C: 76mg | Calcium: 76mg | Iron: 3mg

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