Nutrition Inspiration

Daliya: A Healthy Pan-Indian Favourite with Amazing Nutritional Benefits

Daliya or Porridge is meal which is eaten all across India. It’s a popular breakfast dish , however Indians eat it in Lunch and Dinner as well.  As diverse as our country is, the preparation of Daliya also differs with the region. See how this dish is prepared in different parts of India.

By  Sonalika Rawat

Daliya or Porridge is a meal which is eaten all across India. It’s a popular breakfast dish , however Indians eat it in Lunch and Dinner as well.  As diverse as our country is, the preparation of Daliya also differs with the region. Daliya nutrition is surprisingly rich and multi-faceted. See how this dish is prepared in different parts of India.

South India: Keppai Koozh

One of the most popular porridges in the Southern part of India is called “Keppai Koozh”. This porridge is made using Ragi flour. Ragi flour and water are mixed to form a ball, which is kept overnight to ferment. The fermentation process makes this dish great for digestion. The porridge is eaten with raw Mango during Summers. Here is a simple and easy recipe for Keppai Koozh:


½ Cup Ragi Flour
Water as needed
Salt as needed
Buttermilk – 1 Glass
1 Chopped Onion (Optional) & 1 Chopped Capsicum ( Optional)
Raw Mango (Optional)


1.       Heat 1 cup of water with a little salt.
2.      When water starts boiling, reduce the heat to low and pour the ragi mix gradually stirring continuously with a ladle. This is done to prevent formation of lumps.
3.      Keep it on medium heat and cook stirring continuously for 15-20 minutes or until the ragi thickens.
4.      To check whether it is cooked, wet your fingers and touch the ragi mix. If it sticks, you have to cook for some more time. When the mixture does not stick, it indicates that it is cooked.
5.      Allow it to cool a little. Dip your hands in cold water and make balls out of it.
6.       You can keep these in a bowl of water overnight to allow it to ferment.
7.      To make the porridge, dissolve the ball in buttermilk, add salt as required, appropriate amount of water (according to the consistency required) and pearl onions. Mix well and enjoy.
8.      Chop some  raw mangoes and serve them with the porridge.

Keppai Koozh-ticklingpalates                                                Keppai Koozh (Image Credit:

Nutritional benefits of Keppai Koozh, a Version of Daliya popular in South India

  • Good for Digestion
  • Rich source of Fibre
  • Rich source of Calcium
  • Aids weight loss
  • Deals with anxiety
  • Ragi keeps you young

If you would like to know more about superfoods in India, you should definitely buy Rujuta Diwekar’s book ‘Indian Superfoods: Change the Way You Eat’.

Western India: Vegetable Daliya or Daliya Upma

In the western part of India,  people make their Daliya with lots of vegetables. Famously known as “Vegetable Daliya” or “Daliya Upma”, the dish contains the signature curry leaves which are packed with numerous nutrients. One can add any and all vegetables. The Daliya is prepared with Indian spices and condiments which have great health benefits. Given below is a simple and easy recipe for Vegetable Daliya or Daliya Upma:


1 cup Daliya ( broken wheat), 1 medium sized onion, 1 tsp ginger garlic paste, 1 to 2 green chilies, 1 Tomato
½ carrot, ½ cup chopped capsicum, ½ cup French beans
Curry Leaves
Masala- turmeric, salt, cumin powder
Oil- 1 tbsp
Water as needed


1.      Boil the carrots and French beans with Dalia in 3 cups of water.
2.      Heat the oil and add curry leaves
3.      Peel and chop onion finely and shallow fry in vegetable oil till slightly golden brown.
4.      Add ginger garlic paste.
5.      Fry for 2 mins and then add capsicum and other vegetables that you want.
6.      Add salt and pepper.
7.      Mix well and add the boiled vegetable dalia mixture.
8.      Garnish with coriander
Daliya Upma Recipe Nutrition Benefits
Vegetable Daliya or Daliya Upma (Image Credit: )

Nutritional benefits of Daliya Upma

  • Rich source of Fibre
  • Great source of vitamins and minerals
  • Aids weight loss
  • Daliya is absorbed slowly and helps to balance blood sugar in your body.
  • Good for Type 2 Diabetes

North and Eastern India: Sweet Daliya

Sweet Daliya is a very popular breakfast dish in North and East India. It is made using broken wheat. It is traditionally prepared by cooking Dalia in milk and sugar. To make it more nutritious, we will be using Skim Milk (if you are a vegan, use almond milk). Use honey or Jaggery in place of refined sugar. Here’s a simple and easy recipe for Sweet Daliya:


¼ Cup of raw Daliya (Cracked wheat)
1 Cup of Skim milk (or Almond Milk) and 1 Cup of water
1 ½  Tablespoon liquid Jaggery  or to your taste
½  Tablespoon raisins (optional), ½  Sliced almonds (optional)
1  Green cardamom – crushed (optional)
½ Tablespoon chopped walnuts (optional)


1.      In a sauce pan add Dalia and roast it on medium low heat for 3 to 4 minutes or till it become light brown and gives a roasted aroma.
2.      Add water and mix with roasted Dalia. Partially cover the pan because once dalia start boiling froth builds up and it will start coming out of the sauce pan.
3.      Let it cook for 10 to 12 minutes or until  the Daliya becomes tender and  the water is absorbed.
4.      Add milk and crushed cardamoms and mix . Let the mixture be cooked uncovered, until it reaches to the desired consistency.
5.      Put in jaggery ,sliced almonds, chopped walnuts and raisins and simmer for few minutes, turn the stove off.
6.      If you are not serving Daliya immediately then cover the sauce pan and leave it.
7.      As the Daliya cools down, it becomes thicker in consistency. Add some milk to the desired consistency and heat the Daliya. Then you can serve it.
Sweet Daliya (Image Credit:

Sweet Daliya Nutrition Benefits

  • Relatively low in calories
  • Aids weight loss
  • Good in fiber

 Know of any other Recipes? Let Us Know!

If you know of any other Daliya recipes from your region, then leave them in the comments below. Also,  do try out these recipes at home and tell us how you found them!

                   ABOUT THE AUTHOR

Notorious Nutritionist  a.k.a. Sonalika Rawat believes in achieving a healthy lifestyle without compromising your love for food. Get Back to basics with us. If you have any queries regarding the article or if you are looking for customized Food Plans, write to us at Follow us on Instagram at @nototriousnutritionist !

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