Daliya Upma /cracked Wheat And Vegetable Pulao - NUTRIWELL INDIA


  • Daliya /Broken wheat -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


  • Mustard seeds /Rai- 1tsp
  • Cumin seeds /Jeera- 1/3 tsp
  • White lentil/urad daal-1.5 tsp
  • Curry leaves-8
  • Asafetida /Hing- 1/4 tsp



  • Heat 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- add any vegetables of your choice or make it simple and just add tomato.


How to cook Quinoa


Ingredients needed

Quinoa -1 cup Water/vegetable broth -2 cups Salt (optional)


Place quinoa in a fine mesh strainer and wash it well under running water.

Add 2 cups of water for 1 cup of quinoa. When water starts boiling, reduce the flame/heat to low.

Cover and cook simmered for 15 minutes or until all the liquid is absorbed. Let it sit for 10 minutes. Then fluff it with a fork. Fluffy, light and tasty Quinoa is ready


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