Daliya or Broken Wheat and Mixed Vegetable Spicy Upama

What is Daliya or broken wheat and why it is considered healthy. 

Broken wheat in simple terms is the roughly crushed wheat kernel. Since, it contains the outer bran and germ, it is extremely rich in fiber. 
In India, Rava or cream of wheat in breakfast is a normal affair. However, as the name suggests cream of wheat, its fat content definitely goes high. 
On the other hand, the taste of daliya urf broken wheat definitely gives a big challenge to consume it. Well the difference is the same between eating brown bread or white bread. 

What You Need:

1 cup of broken wheat or daliya
soak 1 tsp of urad dal + 1 tsp of chana dal + 1 tbsp peanuts for 10 minutes in water
few curry leaves
12 inch ginger finely chopped
1 tsp mustard seeds
1 small carrot finely chopped
few french beans finely chopped
1 tomato finely chopped
A handful of green peas
salt to taste
coriander leaves for garnishing
1 tsp sambhar powder ( thats what makes it yummy)
1 tbsp oil
few green chilli roughly broken to two
1 onion chopped

Steps To Make:

Heat oil in a pressure cooker.
Add mustard seeds and green chili followed by  ginger , curry leaves and soaked dal and peanuts
Add onions and let it turn brown
Add carrots, french beans and green peas
Next goes in the tomatoes and broken daliya.
Mix everything nicely so that daliya is nicely coated with spices
Add 2 and half cups of water, salt to taste, sambhar powder
Close the lid and pressure cook till you hear about 3 whistles.
Slow down the flame. Cook for another minute. You  will have to allow the pressure to drop before you open it.
Garnish with coriander leaves and serve with pickle.
Squeeze lemon at the end 

It is definitely recommended for people who want to loose weight or eat healthy.
I have it rarely but once in a while in substitute of masala bhat.
The process to make it almost similar and can be consumed in breakfast, lunch or dinner without feeling hungry for a long time.

I have also tried the multigrain daliya from Patanjali which is made from rice, wheat,millet, sesame seeds and is extremely nutritious and also reasonably prices. You can buy it from here.

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