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A wholesome and savory Maharashtrian breakfast porridge made from roasted coarse broken wheat (dalia). Lightly spiced and packed with flavor from a classic tempering of mustard seeds, curry leaves, and green chilies, it's a perfect start to the day.
For 4 servings
In a heavy-bottomed pan, dry roast the dalia on low-medium heat for 5-7 minutes. Stir frequently until it becomes fragrant and turns a light golden brown. This step is crucial for a nutty flavor and non-sticky texture. Transfer to a plate and set aside.
Heat oil in the same pan over medium heat. Once hot, add the mustard seeds and let them splutter. Immediately add the cumin seeds, asafoetida, and curry leaves. Sauté for 30 seconds until aromatic.
Add the finely chopped onion, slit green chilies, and raw peanuts to the pan. Sauté for 3-4 minutes until the onions soften and become translucent and the peanuts are lightly roasted.
Pour in the hot water, then add the turmeric powder and salt. Stir well and bring the mixture to a rolling boil.
Reduce the heat to low. Gradually pour the roasted dalia into the boiling water while stirring continuously with your other hand to prevent any lumps from forming.
Cover the pan with a tight-fitting lid and cook on low heat for 8-10 minutes, or until all the water is absorbed and the dalia is cooked through and tender.
Turn off the heat and let the Sanza rest, covered, for 5 minutes. This allows the grains to steam further and become perfectly fluffy. After resting, gently fluff the Sanza with a fork.
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A wholesome and savory Maharashtrian breakfast porridge made from roasted coarse broken wheat (dalia). Lightly spiced and packed with flavor from a classic tempering of mustard seeds, curry leaves, and green chilies, it's a perfect start to the day.
This maharashtrian recipe takes 30 minutes to prepare and yields 4 servings. At 298.33 calories per serving with 8.98g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch.
Stir in the fresh lemon juice and garnish with finely chopped coriander leaves. Serve hot.
Make it more nutritious by adding finely chopped vegetables like carrots, peas, and green beans along with the onions.
For a sweet variation, omit the onions, chilies, and savory spices. Cook the roasted dalia in water or milk, and sweeten with jaggery or sugar. Flavor with cardamom powder and garnish with nuts.
Add a handful of moong dal (split yellow lentils) while roasting the dalia to increase the protein content.
Broken wheat is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining a healthy weight by keeping you full for longer.
As a complex carbohydrate with a low glycemic index, dalia provides a steady release of energy, preventing sudden spikes in blood sugar levels. This makes it an ideal breakfast for sustained energy throughout the morning.
This dish provides a good amount of plant-based protein from both the broken wheat and the peanuts, which is essential for muscle repair and overall body function.
Yes, Sanza is a very healthy dish. It is made from broken wheat (dalia), which is a whole grain rich in dietary fiber, protein, and essential minerals. It's a low-glycemic index food, making it excellent for managing blood sugar levels and promoting satiety.
One serving of Sanza (approximately 1 cup or 195g) contains around 275 calories. This can vary slightly based on the amount of oil and peanuts used.
Absolutely! Adding finely chopped vegetables like carrots, peas, bell peppers, and green beans is a great way to enhance the nutritional value and flavor. Add them along with the onions and sauté until tender.
The main difference is the primary grain. Sanza is made from broken wheat (dalia/lapsi), while Upma is typically made from semolina (rava/suji). This gives Sanza a chewier texture and a nuttier flavor compared to the softer texture of Upma.
The two most important steps are to dry roast the dalia well before cooking and to add it slowly to boiling water while stirring continuously. This ensures each grain is separate and prevents lumps from forming.