Daliya Upma

Daliya Upma

Daliya upma is highly nutritious, satisfying and easy to make. Daliya or bulgar wheat is low in fat, high in minerals and provides you a good dose of dietary fibre required for your stomach and heart health. Daliya, combined with vegetables makes a wholesome meal for your breakfast.

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Servings: 4


Daliya 1 1/2 cup

Water 1 1/2 cup

Cabbage 1/2 cup, finely chopped

Carrot 1, finely chopped, and blanched *

Green peas, 1/2 cup

Capsicum 1 small, finely chopped

French beans 10-15, finely chopped and blanched *

Green chillies 2

Curry Leaves 2 sprigs

Mustard 1 spoon

Lemon 1/2

Salt to taste


  1. Blanching
    • In a microwave proof dish, take carrots and beans and cover them with a cup of water. Wrap
      the dish with a plastic thin film and prick it 3-4 times with a sharp knife or a fork. Microwave
      for five minutes.
    • Immediately strain through the sieve and wash with cold water. They are ready for use. Blanching can also be done on gas stove. Throw the cut vegetables in boiling water for five minutes, strain and wash under running water.
  2. Take a glass of water in a pressure cooker. Place the plate given along with the cooker in it.
  3. In a pan, heat oil, add mustard, green chillies and curry leaves. Saute for  a while.
  4. Add cabbage and stir fry for a minute.
  5. Add the remaining vegetables and saute for eight minutes on medium flame.
  6. Add daliya, salt and mix so that no lumps are seen.
  7. Cook for few more minutes, stirring in between.
  8. Switch off the flame, squeeze lemon. Cover with a lid for some time. Serve hot.


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