Healthy breakfast recipe: Bulgur or Dalia upma

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Bulgur or broken wheat is quite popular in India and usually given to kids in form of porridge. Bulguris known as “Dalia” in India. Daliahas many nutritional and health benefits as it is rich in fibre content and lowin fat. It has also high levels of vitamins and minerals and lower glycemicindex.

Why dalia is a healthy breakfast option?

Because broken wheat or dalia is made up of whole wheat berries, it has high nutritional value and fibre since it includes outer bran and wheat germ. Therefore it is highly recommended in diet plans for those who wants to lose weight.

It is good source of iron, magnesium and phosphorus.

Broken rice is more nutritious than rice because it contains more vitamins, minerals and have lower glycemic value than rice. Thus it is recommended for diabetic patients too.

Studies have shown eating bulgur may reduce the risk of developing gallstones. Insoluble fibre in whole wheat helps food to move rapidly through the intestine and reduces the secretion of bile.

Researchers also believe that broken wheat helps to reduced risk of breast cancer.

Bulgur or dalia can be used in soups, pastries and in bakery. In bread it add grain component. In the United States it is often used as side dish in pasta or rice whereas in South America it is used with flower pollen and fried in pastries as a popular carnival food.

But instead of having plain porridge of dalia, it is better to add different vegetables to increase its taste and nutritional value.

Following is the daliaupma recipe which can be tried out at home easily and can be included in breakfast and also in lunch.

Ingredients:

2 cups of dalia

½ onion (cut into small pieces)

½ capsicum each -red and yellow (cut into small pieces)

½ carrot (cut into small pieces)

1 small tomato (cut into small pieces)

1/2tsp cumin seeds

1 tsp finely chopped ginger-garlic

2 small green chillies (finely chopped)

2 tsp lemon juice

Coriander leaves (finely chopped)

Mint leaves (finely chopped)

1 tsp of cooking oil

Pinch of salt

Pinch of pepper powder

Method:

Pressure cook dalia in 2 cups of water.

Add oil in pan on medium heat.

Add cumin seeds, ginger, garlic and chillies to heated oil.

Then add onions, capsicum, and carrots and sauté them lightly.

Add finely chopped tomatoes to the mixture.

Now add cooked dalia to all vegetables and cook for 5 mins.

Add pinch of salt to taste.

Remove from gas and cool.

Squeeze lemon juice on the upma.

Garnish with coriander and mint leaves. Pinch of pepper powder can be added according to your taste.

Serve immediately and enjoy.

You can also use other vegetables also like peas, beans,cabbage etc.

Nutritional content:

One cup of dalia (140g) contains approx.

Energy: 1717 kJ (412 kcal)

Dietary fibre: 25.6g

Protein: 17.21g

Carbohydrate: 69g

Fat: 1.86

Potassium: 574mg

Iron: 3.44mg

Glycemic Index: 48

Consuming more bulgur

Use bulgur or dalia in place of rice by making simple porridge, upma or pulao. You can also stir handful of bulgur into your leafy salads to make more filling. Dalia works as a best breakfast cereal when used with some nuts and fruits for filling a nutritious breakfast.

 

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