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Ruchik Randhap

Food & Memories of Mangalore

You are here: Home / All Posts / Lapsi/Dalia (Broken Wheat) Pulao / Upma / Porridge

May 2, 2010

Lapsi/Dalia (Broken Wheat) Pulao / Upma / Porridge

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Since I am a big foodie I like to start my day with a big fat breakfast and now that I am a little health conscious I am always on the lookout for some healthy recipes to kickstart my day. I came across this recipe on Sanjeev Kapoor’s website and after some modification, it has become a big hit with my husband. Easy to make, tastes yummy and is also beneficial for people who have diabetes.

 

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Lapsi Pulao
Prep time: 15 mins | Cook time: 20 mins | Serves: 2


You Need:

  • 1 cup lapsi/dalia/broken wheat, soaked – 1cup
  • 1 teaspoon cumin
  • 3-4 cloves
  • 7-8 peppercorns
  • 1 inch piece cassia bark or cinnamon
  • 1 bay leaf
  • 1 medium sized onion sliced
  • 1/2 cup cubed carrots
  • 4-5 french beans cut into small pieces
  • 10-12 palak/spinach leaves, chopped
  • 1/4 cup green peas
  • 1 teaspoon ginger and garlic paste
  • 2-1/2 – 3 cups water * see notes
  • salt to taste

Method

 

1. Heat oil in a pan and add cumin seeds, cloves, peppercorns, cinnamon and bay leaf and sauté till they begin to change colour. Add ginger and garlic paste and reduce the heat
2. Add sliced onion and sauté till they turn translucent. Add carrots and sauté. Add French beans and spinach leaves.
3. Mix and add lapsi. Mix well. Add salt and green peas and roast a little
4. Boil water and add to the mixture.
5. Reduce heat, cover and cook till done. Serve hot.

Notes:
If you want a porridge like consistency use 1:3 ratio (1 cup dalia : 3 cups water), if you want an upma like consistency use a little less water, ie 2-1/4 to 2-1/2 cups is sufficient

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Lapsi Pulao

Lapsi (broken wheat) pulao with some veggies is a nutritious way to start your mornings. It is best for those who wish to avoid a rice based breakfast
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Course: Breakfast
Cuisine: Indian
Keyword: Broken Wheat, Lapsi, Vegan
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Calories: 323kcal
Author: Shireen Sequeira

Ingredients

  • 1 cup lapsi/dalia/broken wheat soaked – 1cup
  • 1 teaspoon cumin
  • 3-4 cloves
  • 7-8 peppercorns
  • 1 inch piece cassia bark or cinnamon
  • 1 bay leaf
  • 1 medium sized onion sliced
  • 1/2 cup cubed carrots
  • 4-5 french beans cut into small pieces
  • 10-12 palak/spinach leaves chopped
  • 1/4 cup green peas
  • 1 teaspoon ginger and garlic paste
  • 2-1/2 – 3 cups water * see notes
  • salt to taste

Instructions

  • Heat oil in a pan and add cumin seeds, cloves, peppercorns, cinnamon and bay leaf and sauté till they begin to change colour. Add ginger and garlic paste and reduce the heat
  • Add sliced onion and sauté till they turn translucent. Add carrots and sauté. Add French beans and spinach leaves.
  • Mix and add lapsi. Mix well. Add salt and green peas and roast a little
  • Boil water and add to the mixture.
  • Reduce heat, cover and cook till done. Serve hot.

Notes

If you want a porridge like consistency use 1:3 ratio (1 cup dalia : 3 cups water), if you want an upma like consistency use a little less water, ie 2-1/4 to 2-1/2 cups is sufficient

Nutrition

Nutrition Facts
Lapsi Pulao
Amount per Serving
Calories
323
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
0.1
g
1
%
Polyunsaturated Fat
 
0.2
g
Monounsaturated Fat
 
0.2
g
Sodium
 
57
mg
2
%
Potassium
 
306
mg
9
%
Carbohydrates
 
65
g
22
%
Fiber
 
12
g
50
%
Sugar
 
7
g
8
%
Protein
 
18
g
36
%
Vitamin A
 
6050
IU
121
%
Vitamin C
 
16
mg
19
%
Calcium
 
109
mg
11
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.

Disclaimer

The nutritional values are only indicative.

Tried this recipe?Please leave a comment & rate the recipe below or share a photo on Instagram and tag me @ruchikrandhap
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Filed Under: All Posts, Breakfast Tagged With: Healthy Breakfast, Pulaos

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Hi, I am Shireen Sequeira, a food blogger with a passion for exploring different cuisines and cultures. Having lived in several cities across the world, including Mangalore, Bangalore, Mumbai and Dubai, I have developed a deep appreciation for the unique flavours and ingredients that each place has to offer.

My blog Ruchik Randhap is a reflection of my love for food, travel, photography and storytelling. Through my posts, I take my readers on a culinary journey, sharing my experiences of discovering new dishes, meeting home cooks, local chefs and food artisans, and uncovering the rich history and traditions behind Mangalorean recipes and the diverse world of international cuisine.

Whether you're a seasoned foodie or just starting to explore the world of gastronomy, I hope that my blog offers something for everyone. So why not join me on my culinary adventures and discover the world one recipe at a time!

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