Sprouted Dalia(Broken Wheat) Upma

Sprouted Dalia is also known as Bulgar wheat or broken wheat. It is prepared after sprouting wheat of superior quality and then processing it on a solar-operated grinder, thus ensuring all the vitamins and minerals are well-preserved. When cooked, broken wheat has a very hearty, warm aroma and a grainy, delightful taste. It has a very good source of dietary fiber and manganese. It is also a good source of magnesium.

Ingredients (For 4 members) :

Sprouted Dalia rava – 1/2 cup
Onion, chopped – 1
Green chilli, chopped – 1
Green peas – 1/4 cup
Carrots, diced – 1/4 cup
Refined Oil – 1 tbs
salt to taste
Chopped coriander – 2 tbs


  1. Wash the dalia thoroughly. Blanch it in 2 cups of hot water for 4 minutes. Drain and keep aside.
  2. Heat the oil in a pressure cooker. Add the onion and green chilli and sauté till the onion turns translucent .
  3. Add the peas, carrots, dalia and salt and sauté for 3 to 4 minutes.
  4. Add 1 1/2 cups of water and pressure cook for 1 whistle.
  5. Garnish with the coriander and serve hot.


1. You can use any other vegetables of your choice.

2. You can use broken wheat instead of sprouted broken wheat.

7 Comments Add yours

  1. Sharadha says:

    Hi Ranjani

    This dish looks delicious. I make this quite often for my husband who is a diabetic.

    You have got a nice blog. I keep visiting your blog. Thanks for posting useful information like the Measurement and Conversion table. Keep up the good work.


  2. Trupti says:

    A very healthy recipe, this is going on my ‘must-try’ list.

  3. Rupinder says:

    Hi rajini this recipe looking really good in my case I also want to reduce weight can u please tell me how much dalia we can take in grams like half cup dalia in how many grams

    1. ssriranjini says:

      Thanks Rupinder. 1/2 cup dalia will be approx 160 gms.

  4. Deepti madaan says:

    This recipe is really nice. But is their any recipe to reduce belly fat. As I have gained in my second pregnancy.

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