Vegetable Daliya Upma
A warm, savory porridge made with broken wheat and finely chopped vegetables. This hearty breakfast or light meal is gently spiced with a tempering of mustard seeds, curry leaves, and green chilies, then finished with fresh cilantro and lemon juice. Nutritious, fiber-rich, and ready in under 30 minutes.
For 4 servings
- prep · ~5 min
Dry roast the daliya.
Heat a kadai or pan over medium-low heat. Add the daliya and dry roast, stirring constantly, until it turns light golden brown and releases a nutty aroma, about 4-5 minutes. Transfer to a plate and set aside.
- temper · ~2 min
Make the tempering.
1.Heat oil in the same kadai over medium heat.2.Add mustard seeds and let them splutter completely (30 sec).3.Add cumin seeds, urad dal, and chana dal. Sauté until the dals turn golden (1 min).4.Add curry leaves, green chilies, and chopped ginger. Sauté until fragrant (30 sec). - saute · ~8 min
Cook the vegetables.
1.Add chopped onion and sauté until translucent (3-4 min).2.Add carrot, green beans, and green peas. Stir well.3.Add turmeric powder and salt. Mix well.4.Sauté vegetables until slightly softened but still have a bite (3-4 min).TIPChop vegetables finely and uniformly so they cook fast and blend seamlessly with the daliya. - boil · ~5 min
Cook the daliya with water.
Pour 3.5 cups of water into the pan with the vegetables. Bring to a rolling boil over high heat. Once boiling, reduce heat to low and slowly add the roasted daliya in a steady stream, stirring continuously to prevent lumps.
- simmer · ~12 min
Simmer until fluffy and cooked.
Cover the pan with a lid and cook on low heat for 10-12 minutes. Stir once halfway through. The daliya is done when all the water is absorbed, the grains are soft and fluffy, and they separate easily. Turn off the heat and let it rest covered for 2 minutes.
TIPIf the daliya feels too dry or firm after 10 minutes, sprinkle 2-3 tablespoons of hot water, mix gently, cover, and cook for another 2 minutes. - garnish
Garnish with cilantro and lemon juice.
Fluff the upma gently with a fork. Add chopped coriander leaves and squeeze fresh lemon juice over the top. Mix lightly and serve hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Dry roast daliya until it turns light golden and smells nutty for best texture and flavor.
- 2Add the roasted daliya slowly to boiling water while stirring constantly to avoid lumps.
- 3If the upma seems dry after simmering, sprinkle 2-3 tbsp hot water and cook covered for 2 more minutes.
- 4Let the upma rest covered for 2 minutes off heat so the grains become fluffy and separate easily.
- 5Chop all vegetables finely and uniformly so they cook quickly and blend evenly with the daliya.
- 6Taste and adjust salt only after the daliya is fully cooked, as broken wheat absorbs salt differently.
Adapt it for your goals.
Low-oil
Reduce oil to 1 tsp; dry roast the dals separately until golden, then proceed. This cuts fat while keeping the nutty tempering flavor for a lighter breakfast.
high proteinHigh-protein
Add 1/3 cup roasted peanuts or 1/2 cup crumbled paneer along with the vegetables. This boosts protein and makes the dish more satiating for active days.
veganVegan
This recipe is already vegan as written — simply ensure your lemon juice is fresh and your oil is plant-based. No changes needed.
no onion no garlicNo-onion-no-garlic
Omit the onion and increase the carrot and green beans to 1 full cup each. Add a pinch of asafoetida (hing) to the tempering for a deep savory flavor without alliums.
Why this is on our healthy list.
Rich in Dietary Fiber
Broken wheat (daliya) is a whole grain that provides soluble and insoluble fiber, supporting digestive health and promoting longer satiety.
Good Source of Plant Protein
Urad dal and chana dal in the tempering add small amounts of plant-based protein, complementing the grain for a more balanced amino acid profile.
Low in Fat
With only 2 teaspoons of oil used for tempering, this dish is naturally low in fat — making it a light yet filling meal option.
Packed with Micronutrients
Carrots, green beans, and peas contribute vitamins A, C, and K, along with antioxidants that support immune function and skin health.
Frequently asked questions
Dry roasting is essential — it prevents the daliya from turning mushy and gives it a nutty aroma and fluffy texture. Skipping this step results in a sticky, pasty porridge.
