Dalia Upma: A Nutty, Savory Breakfast Bowl That’s Light, Healthy, and Wholesome

A South Indian-inspired breakfast made by roasting dalia and cooking it with onions, chilies, curry leaves, and vegetables. This wholesome, savory dish is a lighter yet more fibrous cousin of the classic rava upma.

Why You’ll Love It

• Quick, savory, and filling breakfast

• Keeps you full for longer hours

• Packed with veggies and flavor

• Great alternative to rava upma

Flavor Notes

Nutty dalia pairs with crunchy onions, aromatic curry leaves, and mild heat from chilies for a balanced savory flavor.

Ingredients (serves 1):

• ¼ cup dalia

• 1 tsp oil

• ½ tsp mustard seeds

• ½ tsp cumin seeds

• 1 tbsp onion (chopped)

• ¼ cup vegetables (carrot, beans, peas)

• 1 green chili (chopped)

• 3–4 curry leaves

• Salt to taste

• 1 cup water

Method:

1. Dry roast dalia until golden.

2. Heat oil, add mustard, cumin, curry leaves.

3. Add onion, chili, sauté lightly.

4. Add veggies, stir in dalia and water.

5. Cook covered until fluffy.

Optional Twist

Top with fresh coconut or squeeze lemon juice for a South Indian touch.

Fun Fact: In Ayurveda, dalia is considered tridoshic — balancing all three doshas (Vata, Pitta, Kapha) when cooked with ghee and spices.