Millet Upma with Vegetables
Millet Upma with Vegetables is a wholesome and nutritious South Indian dish made with millets and a medley of colorful vegetables. Millets are a rich source of dietary fiber and nutrients, making this upma a great choice for a hearty breakfast or light meal. The combination of vegetables adds flavor, texture, and visual appeal to the dish.
INGREDIENTS
- 1 cup millet (such as foxtail millet, barnyard millet, or any variety you prefer)
- 2 cups mixed vegetables (carrots, peas, bell peppers, etc.), finely chopped
- 1 onion, finely chopped
- 1-2 green chilies, chopped (adjust to taste)
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/4 teaspoon asafoetida (hing)
- A few curry leaves
- 1-inch piece of ginger, grated
- 2 tablespoons oil or ghee
- Salt to taste
- Fresh cilantro leaves, chopped, for garnish
- Lemon wedges, for serving (optional)
INSTRUCTIONS
Rinse the millet thoroughly and soak it in water for about 30 minutes. Drain and set aside.
In a large pan or kadai, heat the oil or ghee over medium heat. Add the mustard seeds and let them splutter.
Add the cumin seeds, asafoetida, and curry leaves. Sauté for a few seconds until fragrant.
Add the chopped onion, green chilies, and grated ginger. Sauté until the onions turn translucent.
Add the mixed vegetables and sauté for a few minutes until they start to soften.
Add the soaked and drained millet to the pan. Sauté for a couple of minutes to toast the millet.
Add about 3 cups of water and salt to taste. Mix well.
Cover the pan and let the millet cook on low heat until it absorbs the water and becomes fluffy. This might take about 15-20 minutes. Stir occasionally to prevent sticking.
Once the millet is cooked, fluff it with a fork and let it sit covered for a few minutes.
Serve:
Serve the Millet Upma with Vegetables hot.
Garnish with chopped cilantro leaves and serve with lemon wedges on the side for extra flavor.
TIPS
You can customize the choice of millet based on your preference and availability.
Feel free to add other vegetables like corn, beans, or zucchini.
NUTRITION VALUE
- Calories: Approximately 250-300 kcal per serving (varies based on portion size and ingredients)
- Carbohydrates: Around 45-50g per serving
- Protein: About 5-7g per serving
- Dietary Fiber: About 5-7g per serving (millet and vegetables are rich in fiber)
- Healthy fats from oil or ghee
- Vitamins and minerals from vegetables and millet
