Kerala Broken Wheat Upma | Cracked Wheat Upma | Gothambu Upma

Kerala Broken Wheat Upma is a healthy and wholesome breakfast recipe made with cracked wheat or broken wheat. A popular breakfast recipe, cracked wheat dalia upma is both nutritious and filling. Who knew broken wheat upma could taste so good!

Unlike traditional rava (semolina) upma, gothambu upma has a nutty texture and mild sweetness, making it an excellent alternative for those seeking a healthier meal option. Whether you’re trying to lose weight, improve digestion, or simply enjoy a warm, hearty breakfast, this dish is packed with nutrients and flavor.

Health Benefits of Broken Wheat:

Broken wheat is loaded with a plethora of health benefits. Eating a bowl of broken wheat upma helps in losing weight. Broken wheat is loaded with fibre, which helps keep you satiated for long time and thus helps in weight loss. It’s low on calories. and being a fibre-rich food, it helps relieve constipation. Broken wheat or cracked wheat is good for diabetics because of its low glycemic index.

Kerala Broken Wheat Upma Recipe:

Looking for a wholesome, fiber-rich breakfast that’s not only easy to make but also incredibly nourishing? Kerala-style Broken Wheat Upma, locally known as Gothambu Upma, is the perfect choice! This South Indian dish is a comforting and satisfying meal made with broken wheat (daliya or gothambu rava), tempered with aromatic spices, and cooked to perfection with vegetables.

Broken Wheat Upma for diabetes is a quick, simple and nutritious dish.  Wheat Dalia Upma or Gothambu Upma made with cracked wheat is a healthy breakfast option and goes well with fresh curd. A real delicious and healthy way to start your day.

How to make Cracked Wheat Upma:

• To make cracked wheat upma, wash broken wheat well and leave it soaked in half a cup of water for about half an hour.
• Heat oil in a pan and temper with mustard seeds, chana dal and peanuts.  Fry for 1-2 minutes and then add chopped onions, red and green chillies. Add required salt and saute for 3-4 minutes till the onions turn translucent.
• Fill the cooking pan with four cups of water and bring it to a boil.
• Drain the cracked wheat and add it to the pan.
• Mix well, close the lid and cook on medium flame for five minutes.
• Mix in the curry leaves and grated coconut.  Stir the gothambu upma and cook till all the water has almost evaporated.
• Remove and serve piping hot Kerala Broken Wheat Upma with coconut chutney and sambhar.

If you are looking for Kerala food recipes, do try out Olan and Gothambu Ada.

Serving Suggestions For Gothambu Upma

• Traditional Style – Serve with coconut chutney and a cup of warm ginger tea.
• Protein Boost – Pair with a side of curd (yogurt) for extra protein and probiotics.
• South Indian Touch – Enjoy with a dollop of spicy tomato pickle or lemon pickle.
• Healthy Twist – Add a handful of boiled peas, beans, or spinach for more nutrition.

Variations of Kerala Broken Wheat Upma

1. Tomato Broken Wheat Upma – Skip the coconut and add extra tomatoes for a tangy flavor.
2. Coconut Milk Upma – Replace half the water with coconut milk for a richer taste.
3. Masala Broken Wheat Upma – Add garam masala, fennel seeds, and cloves for a spicier version.
4. Millet Upma – Substitute half the broken wheat with foxtail millet or barnyard millet for variety.
5. Protein-Packed Upma – Add cooked moong dal or tofu cubes for a high-protein meal.

Tips for Perfect Kerala Broken Wheat Upma

✔ Roast the broken wheat well for a nutty flavor and fluffy texture.
✔ Use coconut oil for authentic Kerala taste, but ghee works well too.
✔ Adjust water quantity based on the coarseness of the broken wheat. Finer grains need less water.
✔ Add vegetables for extra nutrition and taste.
✔ Let it rest for a few minutes before serving to enhance the texture.

Gothambu Upma Recipe details below:

Print Recipe

Gothambu Upma

Kerala Broken Wheat Dalia Upma is a fluffy and flavourful dish and is excellent for diabetics. The fiber-rich, low-fat cracked wheat dalia upma is nutritionally rich and filling. For a delicious and wholesome hot breakfast dish, dalia upma is the way to go!

Kerala-style Gothambu Upma is not just a healthy breakfast option—it’s a delicious and comforting meal that can be enjoyed by the whole family. Whether you’re trying to eat clean, maintain a balanced diet, or explore traditional Kerala flavors, this simple dish ticks all the boxes!

Give this recipe a try and let us know how it turned out! If you loved it, don’t forget to share your feedback in the comments. Happy cooking! 😊

Prep Time40 minutes mins

Cook Time10 minutes mins

Total Time50 minutes mins

Servings: 6

Calories: 219kcal

Author: Anjali Rajan

Ingredients

• Broken wheat - 2 cups
• Water - 4 cups
• Onion - 1 finely chopped
• Greens chillies - 2-3
• Red chillies - 1-2
• Mustard seeds - 1 tsp
• Ground nuts - 8-10
• Chana dal - 1 tbsp
• Salt to taste
• Curry leaves - 6-8
• Grated coconut – ½ cup
• Refined oil - 1-2 tsp

Instructions

• Wash and drain the broken wheat. Add about ½ cup of water and let it soak for 30 minutes.
• Heat a pan and pour in the oil. Add mustard seeds and as they splutter add the groundnuts and chana dal and fry for about 2 minutes. The groundnuts and chana dal will turn brownish in colour after a while.
• Add the onion, slit green chillies and red chillies (broken into two halves) and sauté for about 3-4 minutes. Add salt while sautéing.
• Now add 4 cups of water and bring it to boil.
• Drain the broken wheat and add to the pan.
• Cook with closed lid for about 5 minutes, preferably on a medium flame.
• Add the grated coconut and curry leaves, stir the upma and cook until there is no water content.
• Don’t cook it for too long as the upma may become dry and stick to the pan.
• Serve Broken Wheat Upma hot with pappadams and a hot cup of tea/coffee.