Name: Dalia Upma / Samba Rava Upma Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1
Ingredients: 1 Cup Of Broken Wheat / Dalia; 2 tbsp Cooking Oil; 2 tbsp Ghee; 1 No Of carrot; 1 No Of Potato; 4 Nos Of Beans; 2 tbsp Fresh Peas; 2 Nos Of Green Chilies; 2 Nos of Onion; 1 Twig Of Curry Leaves; 1 tsp Mustard Seeds; ½ tsp Chana Dal; 1 Pinch Of Asafoetida; ½ tsp Urad Dal (broken); 1 tbsp Coriander Leaves (finely Chopped); 3 Cups Of Water; Required Amount Of Salt; 4 Nos Of Cashew Nuts

Dalia Upma / Samba Rava Upma Recipe

AuthorAnkita

RatingDifficultyIntermediate

Dalia upma is a quintessential Indian dish that comes with a blend of nourishment and deliciousness together...Enjoy this 'gift recipe' from our ancestors and pass it on to the next generation with pride..

An Outlook On Dalia Upma:

Dalia Upma is a power packed vegan dish that originated from the Indian Subcontinent, a popular breakfast in both the North and the South India, made of Dalia, that is commonly called as Godhumai Rava, Samba Rava or the broken wheat. Dalia is roasted in ghee and mixed up with vegetables like onion, beans, carrot and peas or other seasonal vegetables and boiled in water to make upma and finally it is spruced up with roasted cashews and lush green coriander leaves. It is a power packed one pot meal as it has a lot of protein and gives the nutrition required for a day. It is an easy and healthy food for breakfast, dinner or even for lunch box.

Dalia Upma is always considered as highly nutritious because it does not undergo refining like other grains and thus gives a healthy twist. Owing to its easy preparation and profound nutritional benefits, it has now crossed the national borders and has become popular world wide. It has a lot of dietary fiber and gives you instant energy and as Dalia is low in calories and gives a feeling of satiation, it is also an effective weight loss diet. The fiber present in its husk cleanses the intestines and prevents constipation. As Dalia has low Glycemic Index and has complex carbohydrates, it regulates the blood sugar levels in the body. It also helps in building the muscle mass due to its high protein content and helps in post workout recovery and therefore it is one of the best post gym diet any one can opt for. It maintains cholesterol levels thereby protecting the heart health too. Much interestingly, our ancestors used this Dalia as a common weaning food for babies because of its bland nature that can be combined with milk, and the perfect crumbly texture required for a cereal. Moreover, scientific researches acclaim Dalia to be an effective food for post menopausal women as it reduces the risk of breast cancer. Moreover, it is the common food that has been given for patients who recover from prolonged illness and for elderly people who have chronic indigestion and it has been incorporated in the day today Indian cooking since several decades. Thus, this Dalia Upma is one of the chosen dish from the treasure troves of Indian Cuisine.

Dalia Upma can either be made plain or with vegetables and both the ways it tastes good. It becomes delicious when it tempered with the regular Indian condiments like mustard seeds, dried red chilies, chana dal, urad dal and curry leaves. The difference between a regular rava upma and Dalia Upma is that it takes a little longer time to cook and has a crumbly texture. Dalia upma goes well with accompaniments like sambhar, chutney, curd, and tastes fantabulous with just a spoon of ghee and jaggery. You can give it as an after school snack for kids and as a regular evening diet for children involved in sports activity. You can spruce it up with as many veggies you want and make it more palatable and colorful according to your choice and creativity. For example, you can add cauliflower, broccoli, spinach bits in the upma and similarly you can add peanuts or roasted gram along with the cashew nuts to make it more nutty.

Here is the simple recipe of a must try healthy vegan dish that can be prepared in a jiffy with just a handful of ingredients:

Yields1 Serving

Prep Time10 minsCook Time20 minsTotal Time30 mins

Ingredients Required To Make Dalia Upma / Samba Rava Upma Recipe

1 Cup Of Broken Wheat / Dalia

2 tbsp Cooking Oil

2 tbsp Ghee

1 No Of carrot

1 No Of Potato

4 Nos Of Beans

2 tbsp Fresh Peas

2 Nos Of Green Chilies

2 Nos of Onion

1 Twig Of Curry Leaves

1 tsp Mustard Seeds

½ tsp Chana Dal

1 Pinch Of Asafoetida

½ tsp Urad Dal (broken)

1 tbsp Coriander Leaves (finely Chopped)

3 Cups Of Water

Required Amount Of Salt

4 Nos Of Cashew Nuts

How To Make Dalia Upma / Samba Rava Upma Recipe

Clean And Chop The Veggies

Wash the veggies and finely chop the onion, beans, carrot and potato and keep aside.

Slit the green chilies and finely chop the coriander leaves too.

Roast The Dalia In Ghee

Place a kadai in the stove and turn on the flame and let it be in medium mode.

Add a cup of Dalia / Samba Rava and add it to the kadai and sprinkle a teaspoon of ghee and roast it in low flame till it turns aromatic.

Transfer it to a bowl and tip in two tablespoons of ghee and cooking oil each in the kadai again.

When it is heated, add a teaspoon of mustard seeds and when it splutters add half a teaspoon of chana dal and urad dal each.

Tip in two slit green chilies along with a pinch of asafoetida and add four or five cashews and roast till golden brown.

Finally toss over some lush green curry leaves and when it starts to sizzle, add the finely chopped onion and drop in the vegetables one by one and sprinkle the required salt with a nice stir.

Pop the lid on and let the vegetables get steamed for a while.

Approximately after five minutes, open the lid and splash in three cups of water and alter the flame to high mode.

When it comes to a boil, just lower the flame and gently add the roasted dalia into the kadai while stirring on the other hand continuously.

Pop the lid again and let it get cooked up for ten minutes approximately.

When the aroma starts wafting out from the kadai, just open the lid and give a nice stir and see to it that it has reached the right consistency and spinkle some fresh coriander leaves and top it up with a dash of ghee.

Now the lip-smacking Dalia Upma is ready to eat. Serve it hot with onion or coconut chutney accompanied with a hot sip of coffee or tea.

Tips And tricks To Make Dalia Upma / Samba Rava Upma Recipe

Clean the Dalia using a sieve well before use and wash it and drain using a filter. Let it remain moist in the filter until you finish tempering and boiling the veggies. This gives you a soft and mushy upma.
If you want crumbly upma, either dry roast it or roast it with a spoon of ghee before you cook. In either way it tastes awesome.
Using grated ginger while tempering is purely optional.
Apart from kadai, you can also prepare it in a skillet, pan or a pressure cooker. If you pressure cook, just lower the flame in one whistle and let it remain for ten minutes before you turn off. And if you cook in a wok or a skillet just cook with the lid on in low flame for a minimum of about ten minutes.
Boil the water in a kettle before you add it to the kadai to get the upma grainy.
Apart from the regular accompaniments it also tastes good with onion raita, cucumber raita, carrot and boondi raita although most of the time it does not require any side dish at all.

Ingredients