Dalia Methi and Amla – Upma/Porridge

Dalia Upma1


A simple and healthy savory breakfast made using cracked wheat / broken wheat and vegetables and using Amla.

Health Benefits:

Dalia/Cracked wheat are a great source of dietary fiber and hence help in maintaining the digestive system. They are rich in iron and have no saturated fat or cholesterol. Cracked wheat get cooked fast and are a great option for a quick and healthy breakfast to start off the day


Amla enhances food absorption, balances stomach acid, fortifies the liver, supports the heart, enhances fertility, increases skin health, promotes healthier hair, acts as a body coolant, strengthens eyes, improves muscle tone and acts as an antioxidant.

Yields-2-3 servings
Preparation time-10 minutes
Cooking time-20-25 minutes


  • Dalia/broken wheat- 1cup
  • Water-3cups
  • Oil-2tsp
  • Mustard seeds-1tsp
  • Cumin seeds-1tsp
  • Curry leaves-1-2sprigs
  • Chopped Green chillies-2-3
  • Grated amla/indian gooseberry- 2
  • Chopped methi/fenugreek leaves-1cup
  • Chopped tomato-1medium
  • Chopped cabbage-1/2cup
  • Chopped onion-1medium
  • Chopped carrot-1medium
  • Frozen peas-1/2cup
  • Salt and lime juice – to taste

For garnishing:

  • Chopped cilantro/corainder


Preparation step:

  • Finely chop all the veggies using a chopped and set aside.
  • In a pan dry roast the cracked wheat/dalia on a medium low flame until you get aroma or it turns golden. Once roasted transfer to a bowl and set aside.
  • Now heat oil in the same pan add mustard seeds as it splutters, add cumin seeds, curry leaves, slit green chillies, onion, grated Amla/gooseberry and saute until onions are translucent.
  • Now add chopped tomatoes, carrots, cabbage and cook for 4-5 minutes.
  • Then add peas, fenugreek leaves and continue to cook for another 2-3 minutes.
  • Then add water and let it come to a boil.
  • Once water comes to a boil, add in the roasted cracked wheat/dalia and stir well, cover and cook on a medium –high flame until the cracked wheat absorbs all water.
  • Once the dalia absorbs all water and cooked turn off the flame, stir in some lime/lemon juice and leave it covered for 5 minutes.
  • Garnish with cilantro/coriander and serve hot

Dalia Upma3

Serving Suggestion:

Coconut Chutney

Cocount chutney2

Onion chutney

Onion Chutney

Tomato Methi chutney

Methi chutney


  • Dalia aka cracked wheat/ broken wheat.
  • Combination of vegetables can be personalised as per the taste.
  • Dalia can aslo be replaced with bulgur wheat/cous cous but if using them water quantity, cooking time may vary.

About Chitra Jagadish

My passion for Cooking & love to explore healthy recipes. This blog is a result from it and am here to share 'Recipes for Healthy living'...Its all about 'FOOD and HEALTH'

Posted on September 24, 2015, in Indian and tagged , , , , , , , , . Bookmark the permalink. 29 Comments.

  1. Looks and sounds so flavorful 🙂

    Liked by 1 person

  2. It looks delicious, and very healty too 🙂
    Great job 🙂

    Liked by 1 person

  3. Innovative and healthy combo.. Love this yummy upma!

    Liked by 1 person

  4. Mr. Militant Negro

    Reblogged this on The Militant Negro™.


  5. That sounds so delicious Chitra, a large list of ingredients though, and looks complicated to make, but that is probably because I have never made it yet. Thanks for a great recipe.


  6. Wow chitra.. you come up great combos. Never tried adding amla in pulav. will try it


  7. Healthy and tasty dish with cracked Wheat dear


  8. This has lots of good. healthy ingredients–I like all of them!


  9. Beautiful healthy dish! Love it Chitra!

    Liked by 1 person

  10. As you may remember, I love fenugreek leaves

    Liked by 1 person

  11. So healthy Chitra 🙂 I love your use of amla in the dalia recipe 🙂

    Liked by 1 person

Please leave your comments

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: