recipe of sweet daliya and daliya upma | healthy breakfast cereal in sweet and savoury versions
Yes, sweet and savoury versions of daliya (broken wheat cereal) for the husband and wife, both cooked under 10 minutes. Because breakfast should be healthy, filling and delicious always but shouldn't eat up all your morning time. Chuck that packet of instant cereal and see how you can use broken wheat to make 2 versions of healthy cereal breakfast for the family.
You can actually make more versions by tweaking any of these 2 recipes of daliya if you have more family members who have different taste buds. Add yogurt or milk, top up with different fruits and nuts, make it savoury by adding a tadka to it or just some leftover chopped salad.
But I do tweak the regular upma recipe to make it healthier and suited for my current weight loss regime.
Arvind has also grown up eating that sweet daliya and he still loves it over any savory version so I have devised a simpler way so that he can have his sweet daliya and I can have my savory daliya for the same breakfast.
Daliya takes time to cook as it is a completely raw wheat product which is just broken smaller particles. I usually roast the daliya with a tsp or two of ghee (for 500 gm daliya) and keep it in an airtight container for a month or so.
About 3 tbsp of daliya is enough to serve two, so I soak the said quantity in water overnight so I can cook it in just 4-5 minutes in the morning. Water should just cover the surface of daliya while soaking.
The soaked daliya is then microwaved for 2 minutes, covered, sometimes I steam it in the steamer pot. It gets cooked like couscous, may be a bit sticky but that can be taken care of while cooking further.
Now half of this cooked daliya is further cooked with milk and sugar in a larger bowl inside the microwave, or in a sauce pan whatever feels convenient. Then the cooked milky sweet daliya is topped with some fresh cream (malai), some nuts and chopped bananas etc. Sometimes flax meal or chia seeds are added to this sweet daliya.
This is a breakfast for the sweet tooth.
(for one serving, using 1 heaped tbsp broken wheat)
1 tbsp daliya (soaked overnight, it becomes 2 tbsp roughly, use the steamed daliya as stated above)
a medium chopped onion
a medium sized chopped tomatoes
one chopped green chili
12 springs of chopped curry patta (full of antioxidants and good fiber to start the day with)
salt and pepper to taste
1 tsp ghee
pinch of asafoetida and pinch of mustard seeds
2-3 tbsp sprouted mung
some roasted peanuts to top
Heat 1 tsp of ghee and throw in everything except daliya, sprinkle salt over it and stir fry till everything is mushed up a bit, add the cooked daliya and mix well till it looks like upma. Finish with pepper powder and it's ready within minutes.
Add sprouted mung and roasted peanuts, mix and serve immediately.
Alternatively, all of the ingredients can be mixed together and microwaved for another couple of minutes and the result is almost the same, except the aroma of roasted onions and tomatoes.
This kind of daliya upma or another daliya tahiri can be served with amla and curry leaves spiced buttermilk. Sometimes we like having these savoury daliya one pot meals for dinner, may be with some raita or plain dahi.
Other savory daliya recipes on this blog...
dalya and lentils handvo
baby corn with daliya
daliya/couscous with brussels sprouts
mixed vegetable daliya tahiri for weight loss
daliya methi pulao
pan fried snack balls with daliya and lentils
Hope you start including daliya in your meals with a smile on your face .... i know many of us have daliya like a medicine and i want to make it a happier meal for all .