Dalia upma

HOW TO MAKE: Boil one cup mixed vegetables such as carrot, green peas and potato, and keep aside. Heat oil in a wok, add 1 tsp mustard seeds, a few curry leaves and 1/2 tsp urad dal. To this, add one tbsp chopped onions, 1/2 inch chopped ginger and a green chilli. Saute for a minute and then add the veggies. Saute for a couple of minutes more and add 1 cup water and salt and bring to boil. Now add 1/2 cup dalia and mix well so that it doesn’t form lumps. Cover and cook on a low flame for about 10 minutes till the water evaporates and the dalia turns soft.

NUTRITIONAL VALUE: Dalia or broken wheat along with fresh veggies is a rich source of complex carbohydrates and fibre, as well as a great source of minerals such as manganese, thiamine, niacin, iron and zinc.