Cracked wheat (Dalia) upma – Wholesome and healthy


Broken wheat or cracked wheat has long been touted as a better grain for people with metabolism issues. Because it is a whole grain and has fiber, it is digested slowly and creates a fuller feeling when compared to an equivalent serving of rice or other carbs that get broken down faster.

So, given my slow metabolism I often use this as a substitute for rice or cream of wheat. I make upma out of it or just use it in place of rice.

Stuff you will need:

Broken wheat – 1 cup
Green Chillies – 3 slit
Ginger 1 inch cube – shredded
Curry leaves – a handful, minced
Black pepper – crushed 1 tsp
Cumin seeds – 2 tsp
Asafoetida – 1 pinch
Mustard seeds – 2 tsp
Urad dhal – 2 tsp
Bengal gram dhal – 2 tsp
Ghee – 2 tsp
Oil – 3 tsp
Salt to taste
1/2 lime – to squeeze at the very end

How to make it?

Roast broken wheat in ghee till it smells good.  Set aside. In a covered pan/small pressure cooker heat oil and add mustard seeds. When it pops, add bengal gram dhal, urad dhal, asafoetida, cumin seeds, ginger, green chillies and curry leaves. Stir till ginger looks fried. Add 2.5 – 2.75 cups of water (depending on the size of the broken wheat. If size is large go for 2.75 – 3 cups else 2.5 cups). Add salt and cover till the water comes to a rolling boil. Now slowly add the roasted broken wheat and stir it in without lumps. Cover/Pressure cook till cooked well.

Fluff up and garnish with squeezed lime if liked tart. This step is optional.

Serve with coconut coriander chutney, rasam or pickle.

Serves two

Special Notes:

The texture and flavor of this upma is similar to rice upma just that it is healthier. Feel free to innovate and add vegetables if inclined. For better flavor, add half a tsp of ghee when the water is boiling and before adding the roasted wheat.


One thought on “Cracked wheat (Dalia) upma – Wholesome and healthy

  1. Was searching for recipes for cracked wheat and found you! So does it help? As in the feeling of fullness? I am thinking of substituting this for white rice. Need to lose some weight 😦

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