Breakfast Options
Savoury Daliya Upma
Broken wheat cooked like upma with vegetables and a handful of moong dal. Slow-release carbs, fibre and protein in one pan, filling for hours.
330
kcal
14g
protein
55g
carbs
7g
fat
Per serving · makes 2 · 20 minutes
Ingredients
- •Three quarter cup daliya, broken wheat
- •A quarter cup yellow moong dal
- •1 tsp oil
- •Half tsp mustard seeds
- •A few curry leaves
- •1 small onion, chopped
- •1 cup mixed vegetables: carrot, peas, beans
- •Half tsp turmeric
- •Salt, and lemon to finish
Method
- 1.Dry roast the daliya in a pan for 3 to 4 minutes until it smells nutty, then set aside.
- 2.Heat the oil, pop the mustard seeds and curry leaves, then fry the onion until soft.
- 3.Add the vegetables, turmeric and salt, and cook for 2 minutes.
- 4.Add the daliya, moong dal and 2 and a half cups of hot water. Cover and simmer on low for 12 to 15 minutes until everything is soft and the water is absorbed.
- 5.Finish with lemon and eat hot.
Coach’s note
The moong dal is the quiet upgrade here: it cooks in the same time as the daliya and lifts the protein without changing the taste.
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