Quick and Easy Dalia Upma Recipe for Breakfast, Lunch, or Dinner! - 24 Mantra Organic

Quick and Easy Dalia Upma Recipe for Breakfast, Lunch, or Dinner! - 24 Mantra Organic


Try this wholesome and filling dalia upma recipe



Upma, uppittu or uppumavu, is a traditional South Indian snack prepared using semolina or coarse rice flour. This spicy and savoury dish is quick to prepare and is extremely satisfying. You can always make this dish healthier by incorporating finely grated vegetables. On the other end of the spectrum, you have dalia, or broken wheat that is typically eaten sweet or savoury with or without milk. Both the dishes are rather satisfying by themselves, but combine them together, and you have a fantastic dalia upma recipe!


As a whole grain pounded with the husk, dalia makes an excellent substitute for rice and semolina. It is also more filling, which means that it is ideal for portion control. As such, dalia upma is a healthy one-pot meal that is vegan and protein and fibre rich.

Let’s take a look at the dalia upma recipe that will blow your mind!

Vegetable Dalia Upma Recipe

For the dalia upma recipe that yields a bowl of serving for four, you will need the following ingredients:

  • A cup of dalia
  • A cup of onions, finely chopped
  • A quarter cup of green peas
  • A quarter cup of carrots, grated or finely chopped
  • Two tablespoons of peanuts
  • A tablespoon of cashew nuts, sliced in two
  • Two green chillies, finely chopped
  • A teaspoon of mustard seeds
  • A teaspoon of urad dal
  • A teaspoon of cumin seeds
  • A teaspoon of red chilli powder
  • A teaspoon of turmeric
  • Juice of one lemon
  • Two tablespoons of vegetable oil
  • A sprig of curry leaves (optional)
  • Salt, as per taste
  • 1.5 cups of water

Here is a step-by-step breakdown of preparing the dalia upma recipe:

  1. Start by heating a pan and spreading the dalia over it. Dry roast the dalia on a low flame for about 3 to 5 minutes until it turns light golden or golden-brown and releases a pleasant, nutty aroma. This step is entirely optional, but essential if you want to get fluffy grains of dalia.
  2. Once the dalia is roasted, set it aside.
  3. Meanwhile, heat some oil in a pressure cooker. Add the urad dal and fry it until it turns golden. Then, add the mustard seeds and cumin seeds, and allow them to splutter. If you have curry leaves, add them next.
  4. After the tempering seems ready, add the peanuts and the cashew nuts to it and fry them for about 20 to 30 seconds.
  5. Now, add the green chilli and onions and saute them until the onions turn golden. Following this, add the vegetables and saute everything on a medium flame for about 3 to 5 minutes.
  6. Add the dalia and the spices, and give everything a good mix until it is all well incorporated.
  7. Pour the 1.5 cups of water in the pressure cooker and stir everything before closing the lid. Let the pressure build up until the first two whistles. After that, switch off the flame and let it rest.
  8. Once the pressure from the pressure cooker is released, take off the lid. Use a fork to fluff up the dalia grains gently.
  9. Drizzle the lemon juice over the dalia upma and gently mix the dalia upma. Your dalia upma recipe is ready to be served!
  10. Garnish with freshly chopped coriander leaves and serve hot.

Dalia Upma Recipe: Nutrition Facts

A single cup serving of the above dalia upma recipe delivers the following nutrition:


Calories 157 kCal
Carbohydrates 30.7 g
Proteins 5.1 g
Fats 2.6 g
Dietary Fibres 7.6 g


Tips for Dalia Upma Recipe


Do you wish to take your dalia upma recipe to a whole new level? Here are a few tips to bear in mind:

  • Use organic ingredients, such as organic dalia, organic spices, and even organic produce as they are more nutritionally dense and healthy. You will be eating clean without any chemical impurities.
  • The above dalia upma recipe is entirely flexible. You can change the spices as per your preference and modify the vegetables depending on their seasonal availability.
  • Apart from the vegetables cited above, you can use green bell peppers, mushrooms, cauliflower, potatoes, french beans, tomatoes, sweet corn – add any vegetable that is readily available.
  • Stick to the ratio of two parts dalia and three parts water to get fluffy dalia at all times.
  • If you are using basi rava or dalia rava (broken wheat semolina), you can cook it directly in a heavy bottom lidded pan rather than in the pressure cooker. Simply add hot water to speed up the cooking time.

So that’s our dalia upma recipe for you. It is easy, quick, and healthy; what more would anyone want?

Try 24 Mantra Organic’s Wheat Dalia and savour the taste of organic goodness.

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