Healthy Breakfast Recipe and Benefits: Dalia Upma

Dalia (oatmeal) upma 

Dalia-upma-healthy-breakfast-recipe-dietkundali

Today’s breakfast recipe  is my favorite one. Yummy dalia upma  . We know usually upma is made from suji/rawa. But instead of rawa we use dalia here. I consider upma is the one of the best breakfast recipe.

As it contains lots of vegetables, peanuts, pulses (especially for poopu (tadka).In south we usually add tadka to all the recipes. Dalia is the most versatile food we can made upma, khichadi, dalia halwa etc.

Main ingredient of this recipe is Dalia

Dalia is nothing but broken wheat. It is the well balanced and nutritious food. The Glycemic index of dalia is 50 it comes in low glycemic index food category. Dalia is one of the best foods in diabetic treatment and the people who are looking for belly fat reduction.

Due to high fiber contain dalia helps to control the blood sugar level by slow down the release of glucose after the breaking of food at the time of digestion. Try to add this super food in your diet chart daily, especially during breakfast.

Health Benefits of Dalia upma

  • Improve milk supply during lactation
  • Easily digestible
  • Due to rich in fiber it improves digestion and prevents constipation also.
  • It helps to control the diabetes.
  • Dalia upma is rich in proteins, vitamin and minerals. It also helps  to reduce weight by preventing the unnecessary munching.

 

Serving size – (7-8) person

Preparation time – 30 minutes

 

Ingredients

Dalia-upma-breakfast-recipe-ingredient

  • Daila – 250 gm
  • Onion – 150 gm ( 3 big size)
  • Tomato –  80 gm
  • Green chili –  4
  • Ginger – 10 gm
  • Carrot – 20 gm
  • Turmeric – a pinch
  • Peanut – 20 gm
  • Mustard seeds – 2.5 gm ( 1/2 tsp)
  • Chana dal – 5 gm ( 1 tsp)
  • Urad dal – 5 gm (  1 tsp)
  • Curry leaves – 15 to 20 leaves
  • Salt– as per taste
  • Oil – 50 gm
  • Water -3.5 glass (250 ml each)

Method to Prepare Dalia

1- First roast the daila, as shown in figure.

Dalia-upma-breakfast-recipe-procedure-1

2 In a pan add oil and fry mustered seeds, chana dhal,urad dhal, peanut until they fry well then add, carrot, onion, ginger and curry leaves fry it until  onion become light brown.

Dalia-upma-breakfast-recipe-procedure-3

3 Then add tomato, turmeric and salt.fry it until tomato become soft.

Dalia-upma-breakfast-recipe-procedure-4

4 After that add 3.5 glass of water to it.

Dalia-upma-breakfast-recipe-procedure-5

5 When water will starts boiling add dalia into it cover it and cook it for 10 minutes until daliya will cooked. Serve it hot with mango (Pachidi baddalu)/pickle or chutney.

Dalia-upma-healthy-breakfast-recipe-dietkundali

 

Nutritional information of Dalia Upma recipe:

  • Energy – 1723 kCal
  • Protein, gm – 84,
  • Carbohydrates, gm – 168,
  • Fat, gm – 78,
  • Dietary Fiber, gm – 11.5,
  • Vitamin A, mcg – 1069.7,
  • Vitamin B1, mg – 4,
  • Vitamin B2, mg – 1.5,
  • Vitamin B3, mg – 12.8 ,
  • Vitamin B6, mg – 0.0,
  • Vitamin B9 Folic Acid, mcg – 60.3,
  • Vitamin B12, mcg – 0.0 ,
  • Vitamin C, mg – 45,
  • Vitamin D, mcg – 0.0,
  • Vitamin E, mg – 40,
  • Vitamin K, mg – 0.0,
  • Calcium, mg – 312,
  • Phosphorus, mg – 2451,
  • Iron, mg – 19.1,
  • Magnesium, mg – 99.5,
  • Copper, mg – 909.2,
  • Manganese, mg – 1.6,
  • Molybdenum, mg – 114.9,
  • Zinc, mg – 2.5,
  • Chromium, mg – 50.3,
  • Selenium, mcg – 0.0,
  • Omega 3, mg – 1800,
  • Omega 6, mg – 33250

Post Author: Diet kundali

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