Dalia Methi and Amla – Upma/Porridge
About:
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/gooseberry:
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
Ingredients:
- 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
Procedure:
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
Serving Suggestion:
Note:
- 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.
Posted on September 24, 2015, in Indian and tagged amla recipe ideas, broken wheat upma, dalia recipes, diabetic breakfast recipes, Diabetic recipes, Healthy Breakfast ideas, Healthy breakfast recipes, Indian healthy breakfast recipes, methi breakfast recipes. Bookmark the permalink. 29 Comments.
Healthy and delicious !
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Thank you Freda… Indeed it is…
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This is great…
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Thank you Lina….:)
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Looks and sounds so flavorful 🙂
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Thank you Andy… 🙂
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😊😊
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It looks delicious, and very healty too 🙂
Great job 🙂
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Thanx a lot for your encouraging words…. glad you liked it… 🙂
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Innovative and healthy combo.. Love this yummy upma!
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Thanx a lot Dear Kushi….
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Reblogged this on The Militant Negro™.
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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.
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Thanx a lot for stopping by and encouraging me with your lovely feedback…You can personalise the spices and ingredients as per your taste buds. its just similar to broken wheat porridge..
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Wow chitra.. you come up great combos. Never tried adding amla in pulav. will try it
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Thanx a lot for your lovely and encouragement words Sri…
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Healthy and tasty dish with cracked Wheat dear
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Thank you dear V…
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This has lots of good. healthy ingredients–I like all of them!
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Thank you Nancy… Glad you liked it… have a wonderful week end..
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Beautiful healthy dish! Love it Chitra!
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Thank you Julie … 🙂
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As you may remember, I love fenugreek leaves
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Oh yes I di remember Derrick….
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So healthy Chitra 🙂 I love your use of amla in the dalia recipe 🙂
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Thank you Ch. .. it was a awesome combo indeed… 🙂
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Yumm wonderful ingredients!
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Thank you Lynz. .. glad you liked it…
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