The Healthify Food Library

The Healthify Food Library

dalia upma



Dalia Upma is a savory breakfast dish that hails from the Indian subcontinent. It's prepared using broken wheat or cracked wheat (dalia), and contains a variety of vegetables, making it a rich source of fiber and essential nutrients. This meal is perfect for those looking to incorporate a healthy and hearty breakfast option into their diet. It's typically served with coconut chutney or yogurt on the side.

Get the best of both worlds - the taste you love and the health benefits you need - with dalia upma

Chat with our coaches to find out how.




dalia (cracked wheat)

1 cup


2 cups

vegetable oil

2 tablespoons

mustard seeds

1 teaspoon

onion, finely chopped


green chillies, chopped


diced carrots

1/2 cup

green peas

1/2 cup

diced capsicum

1/2 cup

Salt to taste

lemon juice

1 teaspoon



Step 1:

Rinse the dalia thoroughly under running water and drain.

Step 2:

In a pot, bring water to a boil and add the dalia, simmer until it is cooked and all the water has been absorbed.

Step 3:

In a pan, heat the oil and add the mustard seeds. When they start to crackle, add the onions and green chillies and sauté until the onions are translucent.

Step 4:

Add the vegetables, season with salt and cook until they are soft.

Step 5:

Add the cooked dalia to the pan with vegetables, mix well.

Step 6:

Cook for another 2-3 minutes, then turn off the heat.

Step 7:

Add lemon juice, stir well, and serve hot with yogurt or coconut chutney on the side.

Frequently Asked Questions