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Dalia Upma

VIEWS 5124

Energy (kcal) - 151

Protein (g) - 2.8

Carbohydrate (g) - 29

Fat (g) - 2.9

Khyati's Health-O-Meter Says:

When it comes to healthy eating, this power-packed complex carbohydrate breakfast cracked/broken wheat or daliya is one of the best. It plays a role in maintaining body weight. It contains virtually no fats and also free from saturated and trans fatty acids. Not only does it give an appealing taste, but also adds to the crunchiness when eaten. Adding vegetables to the daliya upma would increase its overall nutritional content.

  • Roasted Dalia/ broken wheat (raw) - 2 tbsp
  • Vegetables (beans, carrots, capsicum) - 1 Katori 
  • Tomato - 1 medium
  • Chopped onion - 1 small
  • Corn - 2 Tsp 
  • Jeera (cumin seed) - ½ tsp
  • Ginger - ½ inch piece
  • Black pepper powder/ red chilli powder - a pinch
  • Green chillies - 1
  • Salt - as per taste
  • Coriander leaves - for garnishing
  • Oil - ½ tsp
Step 1 In a bowl, soak roasted daliya in warm water for 30 minutes.  Step 2 After 30 minutes, strain it and wash under fresh water for a minute. Leave it aside to drain the water.  Step 3 In a non-stick pan, heat ½ tsp oil. Add jeera (cumin seeds) into the oil, when it crackles add chopped onions. Fry the onions till they turn gulden brown.  Step 4 Add chopped chillies, ginger, capsicum, beans, carrot and corn. Saute for 5 minutes.  Step 5 Blanch tomato and make its puree. Add it to the vegetables. Again saute for 1-2 minutes.  Step 6 Add salt, red chilli powder or black pepper powder as per taste.  Step 7 Add the soaked daliya. Keep stirring for a few minutes. Step 8 Garnish with coriander leaves and serve with mint-coriander chutney.


10 FEB 2018
VIEWS 5124


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