Dalia Upma Recipe

Make healthy Dalia Upma or Broken Wheat Upma in 30 minutes or less - step by step recipe with photos.
Dalia or Broken Wheat Upma Recipe

How to make healthy Dalia (or Broken Wheat Upma) for breakfast – Step by step recipe with photos.

Dalia Upma or Broken Wheat Upma or Dalia Poha or Dalia Uppittu (Kannada) or Godhi Upma (Tamil) – whatever you want to call it it is a very healthy breakfast option for those who are looking at low-carb, high-fiber Indian breakfast options.

Dalia Upma – North Indian or South Indian breakfast?

Dalia is more used in Northern regions of India while the Southern Indian regions going after Rice and Millet based dishes. So what we have here is a true ‘fusion’ breakfast – Dalia with the southern signature of Upma.Upma is a quintessential South Indian dish, and is mostly served during breakfast – Upma is made from Sooji Rava (Semolina). Light and easy to make, Upma is now adopted in various forms across India as a healthy breakfast recipe. A close ‘cousin’ of Upma is the Poha – which also is Northern India’s favorite comfort breakfast.

Other names of Upma:

Uppittu (Kannada)
Upma / Uppuma (Tamil)

Dalia Upma or broken wheat upma recipe
Dalia Upma (or broken wheat Upma) is power-packed with nutrition and is great for those looking for weight management recipes

Health benefits of Dalia or cracked wheat

When it comes to healthy breakfast dishes, we seem to think that the choice should be cereal or corn flakes not realizing that traditional Indian breakfast dishes such as Poha, Upma, Idli etc are very healthy and filling too. A lot nutritionists and health professionals also advise to eat food that is locally produced and not hybrid cereals that are either imported or modified varieties grown in the country.

Broken wheat or Dalia (or cracked wheat as it is known outside India) is a high-fiber, high-calcium and high-protein grain that can be easily used for making a variety of dishes and integrates well into Indian cooking styles. What we have here is a simple but flavorful Upma recipe made from Dalia and tempered with Chana Dal and mustard seeds.

How does Dalia Upma taste?

The taste is mildly spicy and isn’t overpowering with a masala flavor. What you’ll get is the tastes and textures of the Cracked wheat along with the textures of the veggies and the tempering. If you;d like to bring in more flavors, serve this with Chutneys or just top the Upma with ketchup or some hot sauce. In this particular Dalia Upma recipe, we have used carrots, peas, onions, and tomatoes to provide that the bulk to the dish. If you want to make this for lunch, you can add more bulk to the dish by choosing Gobi or cauliflower. The dal and the mustard seeds in the dish are typical tempering ingredients in an Upma – here too, they provide crunchiness and texture that blends perfectly well with the soft broken wheat.

What side-dish to serve with Dalia Upma?

Dalia Upma can be enjoyed by itself and doesn’t require any side-dishes. But if you want recommendations, we suggest Coconut chutney (like how it served with Rava Upma), any pickle or even Tomato ketchup. You can also top the Upma with sugar crystals.

Check out other Upma recipes posted on our site:

or checkout other Indian rice recipes or Roti recipes

Links to other Broken Upma recipes:

Over to you. If you’d like to kickstart your day with a light, healthy breakfast then Dalia Upma is for you. Try this at home and let us know how it turned out.

Find step-by-step recipe below with photos for Dalia Upma.

Dalia or Broken Wheat Upma Recipe

Dalia Upma | Broken Wheat Upma | Cracked Wheat Upma Recipe

Make healthy Dalia Upma or Broken Wheat Upma in 30 minutes or less – step by step recipe with photos.
5 from 1 vote
Prep Time 10 mins
Cook Time 20 mins
Course Main Course
Cuisine South Indian
Servings 4
Calories 232 kcal


  • non-stick kadai


  • 1 cup broken wheat
  • 1 tablespoon mustard seeds
  • 1 teaspoon channa dal
  • 2 nos onion sliced vertically
  • 1 nos tomoto chopped finely
  • 2 nos green chilli sliced vertically
  • 2 nos carrot cut into small pieces
  • 1 cup peas
  • 2 cups water
  • 1 tablespoon curry leaves
  • 2 tablespoon oil
  • 1 tablespoon coriander leaves for garnishing
  • 1 pinch salt as per requirement

How to make:

  • Heat the oil in the kadai. Add mustard seeds. Wait for it to get sputter. Then add channa dal and allow to get brown. Then add onion and green chillies.
    Dalia Upma Recipe 1
  • Saute for a minute. Then add curry leaves.
    Dalia Upma Recipe 2
  • Once the onion turns slight brown, add tomatoes to it. Saute it for 3-4 minutes.
    Dalia Upma Recipe 3
  • Add carrots and peas in kadai.
    Dalia Upma Recipe 4
  • Add the required salt in kadai. Saute for 5-6 minutes.
    Dalia Upma Recipe 5
  • Add water, for 1 cup of broken wheat add 2 cups of water.
    Dalia Upma Recipe 6
  • Allow the water to boil.
    Dalia Upma Recipe 7
  • Once water starts boiling, add broken wheat and mix it. Cover the pan and keep the flame on medium low.
    Dalia Upma Recipe 8
  • wait till the broken wheat cooked and water absorbed. Once it cokked, turn off the stove.
    Dalia Upma Recipe 9
  • Garnish with coriander leaves.
    Dalia Upma Recipe 10
  • Serve hot with chutney or with ketchup.
    Dalia Upma Recipe 11

Nutrition / Calories (Estimate only)

Nutrition Facts
Dalia Upma | Broken Wheat Upma | Cracked Wheat Upma Recipe
Amount Per Serving
Calories 232 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Sodium 20mg1%
Potassium 245mg7%
Carbohydrates 32g11%
Fiber 7g29%
Sugar 2g2%
Protein 7g14%
Vitamin A 640IU13%
Vitamin C 162mg196%
Calcium 51mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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