Recipes R Simple

Samba Wheat Rava Upma – Dalia / Broken Wheat Healthy Breakfast


Samba Wheat Rava Upma recipe

Samba Wheat Rava Upma – Dalia / Broken Wheat Healthy Breakfast

  We are all on the look out for Healthy Breakfast recipes that are quick and easy to prepare. Samba Wheat Rava Upma is an ideal healthy breakfast.  Combined with some vegetables and served with salad or curried side dish – this dish takes only 15 minutes to prepare.

Samba Wheat Rava Upma - samba wheat

Samba Wheat is richer in fibre than ordinary wheat. The glycaemic index is also lower compared to other wheats. Great option when you are on a strict dietary regimen.

Samba Wheat Rava Upma - dalia broken wheat

Samba Wheat Rava Upma – Dalia / Broken Wheat Healthy Breakfast

Recipe Type: Bread and Breakfast / Healthy
Author: Recipes ‘R’ Simple
Prep time 5
Cook time: 10
Total time: 15
Serves: 3 -4


  • 1½ cups Samba Wheat Rava (Broken Wheat / Dalia)Samba Wheat Rava Upma - The Samba Wheat
  • ¼ tsp mustard seeds
  • 1 tsp chana dal (optional)
  • 1 Tbsp curry leaves
  • 2 mild dry chillies, cut up
  • 1 large onion, chopped
  • 1 long green chilli, deseeded and chopped finely
  • 1 tsp ginger, minced
  • 1 tsp garlic, minced ingredients for Samba Wheat Rava Upma
  • 1 small carrot diced
  • optional – ¼ cup of cooked green peas AND / OR chopped green beans
  • 3 cups water (boiled)
  • 3 Tbsp vegetable or coconut oil
  • ¾ tsp salt or to taste



  • Chop up all your ingredients, while you put a kettle on to boil some water.
  • Heat a non stick pan with a lid. Add oil.
  • When the oil is hot, add the mustard seeds and allow to splutter.
  • Add the dal, curry leaves and dried chili pieces.
  • Samba Wheat Rava Upma - crack mustard seeds etc
  • Now add the ginger and garlic first, cook briefly till aromatic.
  • Add the onions, green chili and vegetables.
  • Samba Wheat Rava Upma - saute onion etc
  • Saute on high heat, stirring continuously just till the onions are changing color.
  • Samba Wheat Rava Upma - till golden
  • Add the boiled water and salt. Reduce the heat now.
  • Samba Wheat Rava Upma - add hot water
  • Pour the samba wheat rava in a slow steady stream over the simmering water while stirring with the other hand.
  • Samba Wheat Rava Upma - add the wheat
  • As soon as all the rava is added, cover and allow to cook about 5 minutes or just till all water has been absorbed.
  • Samba Wheat Rava Upma - simmer Samba Wheat Rava Upma - cover and cook
  • Uncover and fluff up the Samba Wheat Rava Upma
  • Samba Wheat Rava Upma - fluffed up
  • Optional – you can add in the finely chopped coriander leaves / cilantro and toss for a fresh herby taste.
  • Serve with salad or curry. My kids like it with a spoon of Mayonnaise on the side.

Samba Wheat Rava Upma – Dalia / Broken Wheat Healthy Breakfast

Try it and let us know – Samba Wheat Rava Upma – Dalia / Broken Wheat Healthy Breakfast .

  • I added the cooked peas and beans last, because I was using frozen.
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One Comment

  1. Great idea to use dalia for upma. I much prefer it in a savory spiced version instead of the regular porridge method of cooking dalia.

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