Instant Pot Broken Wheat Pulao | Vegetable Dalia Upma | Vegan One Pot Dalia | No Onion-No Garlic Dalia Khichdi

How To Make Dalia Recipe For Weight Loss/Vegetable Bulgur Pilaf 

Hello Foodies,

        Broken wheat upma is a quick and nutritious Indian breakfast dish high on protein and vegan. It is one of our favorites and a great substitute for rice, which can be cooked in under 15 minutes and is a complete vegan and healthy meal. 

This easy Dalia recipe is a healthy treat to your weight loss diet. So, try this delicious and hearty vegetable Dalia Upma to nourish your body while also tantalizing your taste buds.

Video Recipe:

What is Dalia?

          Dalia is also known as cracked wheat, lapsi, samba rava, godhuma rava, ghav na fada, & broken wheat. Since it is made of whole wheat grain, daliya is considered to be a good choice for those trying to reduce refined grains and lose weight. In Indian cuisine, it is used to make khichdi, pulao, upma, Pongal, kheer/pudding, and porridge. Dalia is basically wheat with husk and is packed with vitamins, minerals, and fiber. Naturally, the husk makes this food rich in fiber, which cleanses the intestines and prevents constipation.

We love this Dalia Upma Because it is,

  • Easy and Quick to make
  • One-Pot Recipe
  • High in Protein and Fiber
  • Vegan and Vegetarian
  • Perfect for weight loss diet
  • Loaded with Hearty Veggies
  • Perfect for weekday breakfast/lunch/dinner

Try these Dalia/Broken Wheat Recipes: Broken Wheat Halwa(Lapsi) and BrokenWheat Kheer(Gavhachi Kheer).

Preparation Time: 10 minutes; Cook Time10 minutes
Each Serving of Broken Wheat Upma | Dalia Pulao Contains 159 Cal.


  • 1 Cup Broken Wheat/Dalia/Bulgur/Ghav Na Fada
  • 3 Tsp Olive oil
  • ½ Tsp Cumin seeds
  • ½ Tsp Mustard seeds
  • 10-12 Curry leaves
  • 4-5 Green chilies
  • 1 Tsp Ginger
  • 1 Cup Broccoli Florets
  • ½ Cup Bell Pepper/Capsicum, Chopped(I used red and green)
  • ½ Cup Carrots, chopped
  • ½ Cup Green Peas 
  • 1 Tomato, small, chopped
  • 2 Tbsp Peanuts
  • 1 Tsp Red chili powder
  • 1 Tsp Cumin Powder
  • ½ Tsp Turmeric Powder
  • 1 Tsp Garam Masala
  • Salt to Taste
  • 2 Tbsp Coriander Leaves/Cilantro, chopped
  • Lemon slices
  • 2 Cup Water


To Make Dalia in the Instant Pot:

  • Wash broken wheat 2-3 times and drain the water.
  • Turn on the Saute function of the instant pot and heat oil.
  • Splutter cumin seeds, and curry leaves.
  • Now add all the chopped vegetables, washed Dalia/broken wheat, salt, red chili powder, turmeric, cumin powder, garam masala, water, and stir well.
  • Turn off the saute mode, close the lid and place the vent in the sealing position.
  • Pressure cook on Manual mode(Hi) for 8 minutes.
  • Natural Pressure release for 5 minutes.
  • Then release the remaining pressure manually.
  • Open the lid and give a gentle stir with a fork.
  • Now add chopped coriander leaves and lemon juice and mix well.
  • Healthy and delicious broken wheat upma/daliya khichdi is ready to serve.
  • Pour a dollop of ghee and serve Dalia upma hot with Cucumber Raita, Curd/Yogurt, or Boondi Raita. Enjoy!!!

To Make Dalia in the Indian Pressure Cooker:

  • If you are using an Indian Pressure Cooker, Cook for two whistles over medium heat and allow the steam to release naturally from the pressure cooker.
  • Once you open the lid, gently fluff the upma using a fork and allow it to rest for 2-3 minutes before serving. 
  • Add a dash of lemon juice or a dollop of ghee before serving the dish for a delicious flavor.

Tips/Substitutes To Make Perfectly Fluffy Broken Wheat/Dalia Upma:

  • Always use dry roasted broken wheat/Dalia/dry roast before using it (similar to roasting semolina/rava before using it).
  • Or you can use pre-roasted broken wheat as well. 
  • To get the perfect consistency of upma: keep the broken wheat and water ratio as 1:2
  • To make it healthier, you can skip the oil.
  • Do not add too much water to cook the upma, it might turn mushy. Add just enough water to immerse the ingredients in the pressure cooker.
  • Add any vegetables of your choice or use vegetables that are in season like cauliflower, mushrooms, beans, etc.

Health Benefits Of Broken Wheat/Dalia:

  • High in fiber and protein content.
  • It has a low Glycemic Index, and that's why it is great for people with diabetes or for anyone trying to consume fewer carbohydrates.
  • Perfect weight-loss food.
  • Helps digestion and prevents constipation.
  • Dalia is loaded with fiber which will keep you satiated for long and thus help in weight loss.
  • It is also low in calories.
  • It is a rich source of protein and is also loaded with vitamins and minerals which help in recovery post-workout.
  • Dalia is a natural source of B-vitamins, minerals, fiber, and protein and is much healthier than packaged foods as it has no preservatives.

Dietary Comment:

  • The calorie count is based on a 2000 calorie diet.
  • Per serving contains 159 calories, along with 11.3 g carbohydrates, 3.6 g dietary fiber, 4.7 g fats, and 3 g protein.
  • Portion size can always be increased or decreased depending on your health goals and activity level.
  • (Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary significantly based on products used.)

Good Time To Eat:

            It is good to eat Dalia Upma for breakfast, lunch, brunch, and dinner.

  • If you make this recipe, share your food picture with hashtag #aaichisavali on Instagram and Facebook so that everyone can enjoy it too!
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Eat Healthy, Stay Healthy!!!

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