DALIA/BROKEN WHEAT UPMA

ABOUT WHEAT:

Dalia is the Indian name for cracked/broken whole wheat.
I was first introduced to dalia as a porridge, in North India.
The porridge took a long time to cook but tasted nutty and delicious.
Seeing dalia in my local Indian grocery store after my return to the US from that trip, gave me the idea for this recipe.
This dish is nutritious and super for any meal: breakfast, lunch or dinner.
Wheat is to North India what rice is to South India...a staple food.

Nutritional Values of Wheat.
Wheat is rich in protein and fibre.
It contains Manganese, Phosphorus, Magnesium and Selenium in very large quantities. Rich in Zinc, Copper, Iron and Potassium. However, Calcium is also present in small amounts.
It is rich in Vitamin B6, Niacin, Thiamin, Folate, Riboflavin and Pantothenic Acid. Vitamin E and Vitamin K are also present in small but considerable amounts.
Wheat has a calorific value of 339.0 per 100 gm.

Health Benefits of Wheat:
Consumption of whole wheat is necessary for a healthy metabolism, as it prevents Breast Cancer, Gallstones, childhood Asthma and heart risks. Definitely an essential food to intake for women for gastro-intestinal health, also reduces risk of high blood pressure, Diabetes and high cholesterol. To add up to it all, it has phytonutrients which promotes better health through maintaining high blood levels.

Source ORGANIC FOODS

Dalia Upma

This is my entry for Eat Healthy: Fight Diabetes ( Sangeeth of Let us all Cook has organized this event.)
Two hours after eating this I find my blood sugar perfectly normal...which is a meal by meal challenge for a diabetic like me till one masters the art of managing a chronic disease to have a shot at a healthy life.
Diabetes is now a national problem in the USA and prevention is better than waiting till one is diagnosed with the disease so please be aware and cut back on huge quantities of white rice, white flour sugar and generally overeating.
If you have diabetes in your family start a healthy diet today.

This is my entry for WBB 'Grains in My Breakfast' event, hosted by Aparna of My Diverse Kitchen.
WBB, Weekend Breakfast Blogging is an event started by Nandita of Saffron Trail.

This is also my entry for Tasty Palettes,'Whole Grains'event.

1 cup dalia
1/2 onion, chopped.
1 tomato, chopped.
1/2 cup cauliflower, chopped to 1 " pieces
1/2 cup soy beans (frozen)/peas.
1/2 cup cubed potatoes
2 Tbsp chopped cilantro
2 green chillies (optional)
1 tsp chilli powder
1 tsp pepper powder
Salt to taste.
2 Tbsps olive oil.
1/2 a lime


Note: The last time I bought dalia, it was like grains of wheat broken into two pieces,and needed pressure cooking. I like this kind best.
Today the package I opened is like coarse cornmeal/sooji so I cooked it stove top.

Pressure cook 1 cup dalia with 1 cup water OR cook dalia with 2 cups water and salt to taste, on stove top.
(Bring dalia and water to a boil, reduce heat and cook till water is evaporated...about 5-7 mins.)
While dalia is cooking on one burner I go ahead with the rest of the recipe on another, keeping an eye on the dalia.

Fry chopped onion.
Add green chillies, chilli and pepper powder and fry for 3 mins.
Add tomato, cauliflower, soy beans, potatoes and fry for 5 mins.
(If the soy beans are frozen and the caulflower and potatoes are fresh, then I zap the last two items in the microwave for 4 mins first, drain them and add them to the dish so all the veggies will cook at the same rate).
Add 1 cup water, cover, and let everything cook on medium heat till done and liquid is reduced.
There should be just enough water left to make a very thick sauce (about 1/2 a cup).

Mix with cooked dalia. Leave on low heat for 5 mins so that flavors incorporate and dalia absorbs the extra liquid.
Add a squeeze of lime juice to bring out the best flavors in this dish.
Serve hot...excellent for breakfast, brunch, lunch, munch or dinner.