Dalia Upma

Quick and easy to make, filling and nutritious to eat, it’s…. Dalia Upma! 

“Dalia” refers to broken or cracked grain, and wheat dalia is the most readily available type. “Upma” is a south Indian staple breakfast dish that is often made with semolina (finely ground grain, again usually wheat).

Wheat dalia is easy to cook and has a nutty, chewy texture. It’s a complex carbohydrate that releases energy at a slow rate and will keep you satisfied till lunchtime!

Dalia Upma is often made with onions and vegetables. In this post, I’d like to share with you a variation of this breakfast dish.


In this version, instead of vegetables, I’ve used almonds for protein and crunch, and sesame seeds for the aroma as well as the calcium, iron, and vitamin B-6.

This recipe is suitable for diabetics, weight watchers, and sesame fans!


For breakfast for 2 you will need:

  • 1 cup dalia (broken wheat)
  • 2 1/2 cups water
  • 6-7 almonds
  • 1 tsp sesame seeds
  • 2 green chillies
  • 1 tsp mustard seeds
  • 1inch piece of ginger
  • 5-6 curry leaves
  • Lemon
  • Salt
  • Oil


On with the Upma!


TIPS for this recipe:

  • Check on the upma while it is cooking and give it a stir or two to help distribute the heat and cooking water. 
  • Add slightly more water and cook for a couple of minutes extra if you prefer your upma less fluffy, softer, and more creamy.


Check out other Dalia Upma versions here: