This is a quick, wholesome, one pot light meal. It's great for breakfast, or a light lunch or supper. And it's a breeze to make. Made with cracked/broken wheat, the carbs break down slowly and keep you full for longer.
1-2cupsmixed vegetablescarrots, peas, green beans, corn, etc.
2tspminced/finely chopped ginger
1/4cupgrated fresh/frozen coconut
3cups Waterto cook
Chop vegetables into small, uniform sized cubes; chop green chilies finely, and grate or mince ginger. Ginger is very important in this recipe, do not skip it
I make this directly into a pressure pan/cooker. Heat the ghee/oil in the pressure pan, and add the mustard seeds and urad dal when hot and let splutter
Measure out one cup of dalia
Add the dalia to the pan and roast for a couple of minutes, until slightly fried and fragrant
Add the vegetables, curry leaves, chilies and the ginger and saute for a couple of minutes
Add the water, salt, cover the lid and pressure cook for 4-5 whistles if Indian cooker. In my pressure cooker (Duo in US), I time cook it for 8-9 minutes, under pressure
After the pressure is down, open gently, add the coconut and gently mix.
Serve warm, with yogurt if desired
Recipe Source: My sister Jayanthi
This recipe is very diabetic friendly as it offers more protein and complex carbs than your regular rava/semiya upma.
My sister substitutes buttermilk for 1 cup of the water - so she uses 1 cup buttermilk + 2 cups water for 1 cup of dalia. I haven't tried it, but if you love buttermilk, you would probably love the tang it provides.
Do not skip/skimp on the ginger, as it flavors the upma wonderfully. So do the green chilies, but then I could be biased - I love green chilies in anything.
Try not to skip the coconut either.
Together, the ginger, coconut and the chilies flavor this dish and elevate it from a blah upma to a delicacy!