Daliya Upma /Cracked Wheat and Vegetable Pulao

A healthy and delicious broken wheat and vegetable pilaf

Dalia / broken wheat/Fada is a non refined and a very healthy source of fiber and protein and it is also low in fat. It is very good for people who are sick as it is easily digested , it is also good for kids, people who want to loose weight, and for Diabetic patients . Including Dalia in your diet helps promote better metabolism due to its high fiber content.

Daliya can be made in various ways like sweet or savoury version.We can make sweet daliya or daliya ki kheer or make this healthy and nutritious vegetable and daliya pulao which is a delicious and a filling one pot dish,you need just a bowl of curd, bottle gourd raita or  Green  mint chutney to serve with this Fada pulao

Prep time- 10 min
Cooking time-15 min
Cuisine-Indian
Type-main,breakfast
Serve-3

INGREDIENTS-

• Daliya /Broken wheat /Fada -1 cup
• Carrot,chopped- 1/2 cup
• Beans,chopped- 1/2 cup
• Green peas /Matar-1/2 cup
• Cauliflower florets,chopped- 8
• Tomato,chopped- 3/4 cup
• Green chili,chopped-1 tsp
• Ginger,chopped- 1 tsp
• Lemon juice- 2.5 tsp
• Fresh coriander chopped- 2 tbsp
• Turmeric powder - 1/2 tsp
• Chili powder- 1 tsp
• Salt- to taste
• Water -2.5 cup

Tempering-

• Cooking oil /ghee- 2 .5 tbsp
• Cashew pieces /kaju tukda- 2 tbsp
• Mustard seeds /Rai- 1tsp
• Cumin seeds /Jeera- 1/3 tsp
• White lentil/urad daal-1.5 tsp
• Curry leaves-8
• Asafoetida /Hing- 1/4 tsp

PROCEDURE-

• Heat oil or ghee in the pressure cooker.
• Add all the tempering ingredients and cashew pieces and let them crackle on medium heat.
• Now add daliya and saute for 2-3 minutes on medium heat.
• Add all the spices ,vegetables(except lemon juice and fresh coriander)and water.
• Pressure cook on medium heat for 2 whistles.
• Let it cool down completely.
• Then open the cooker ,add lemon juice and chopped coriander and fluff gently.
• Serve hot.

Serving suggestions- serve with yogurt,raita or chutney

NOTE-

1-Daliya is available mainly in two sizes,fine and coarse so use the thicker variety for making this pulao.
2- Amount of water and cooking time may depend on the quality of the daliya so adjust accordingly.
3- You can add any vegetables of your choice or make it simple and just add tomato.