Tuesday, July 14, 2009

Vegetables with Wheat Dalia/Couscous

After checking out the couscous recipe that was featured in the blog The Mad Chemist , I was inspired to make the Vegetable Dalia - quite like the Upma with Bombay Rawa, but definitely more healthy when you consider that it is broken whole wheat and therefore has more fibre and is not all starch like the refined rawa.

Ingredients -
Wheat Dalia - 1 cup
Onion - 1 medium - slice
Peas - 30 gms
Carrot - 1 slice
Beans - few - slice lengthwise
Red chillies - 2
Green chillies- 2 slit lengthwise
Peanuts - 25 gms
Oil - 3 tbsp
Mustard seeds - 1/2 tsp
Bengal gram dal - 1 tbsp
Urad dal - 1/2 tsp
Curry leaves - few
Coriander for garnishing

Roast the dalia with a little oil for sometime
Keep aside.
Also roast peanuts and keep aside
Take a wok.
Heat oil.
Add the seasoning to the oil- mustard, dals.
When the mustard splutters, add red chili, curry leaves and saute
Add onions, green chillies
Add rest of the vegetables. Saute.
Then add 2 1/2 cups - 3 cups of water and allow it to boil and veggies to cook.
Add salt to taste.
Slowly add the dalia and stir gently till the water is absorbed.
Add the roasted peanuts
Garnish and serve hot with chutney, pickle.

( You can experiment with the vegetables- add your favourite veggies, replace the peanut with cashewnuts, omit the dals in the seasoning and add whole garam masala to convert it from upma to a pulao- the options are endless)

PS: Try this variation - wash the dalia and put it in the cooker and steam it.  Use the steamed dalia for making the upma - this seems to be a tastier and healthier way to make the dish.


  1. I love dalia!!! Yum yum. Cant remember when you last made it..

  2. These days Couscous is the flavor of the season at home. I am in love with it. I have tried a quicker way as well. Bring water to boil (250ml if you are using 250gm couscous). Add a pinch of salt and 1tsp oil. Once it boils, take it off the flame. Add the couscous to this water and allow for it to absorb the water. After 3-4 mins add a very small measure of butter if you have and using a fork loosen up the couscous. This is now ready to be added to the vegetables which have been lightly stir fried by then. The whole dish has taken not more than 7 to 8 mins on the whole and it comes out so tasty..I will try your version this weekend Aunty.

  3. I think I shall make your recipe very soon. And shall post the results. I like the grains to be a little apart and not come together - and this could solve the issue.

    Also, I never knew you had this interest in cooking!

  4. This is a very good diet to keep the tummy full yet not put on weight.Love this one.


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