Millet Upma
Millet Upma is a wholesome and nutritious South Indian breakfast dish that’s made from millet grains. Millets are ancient grains known for their health benefits, and this upma is a delicious way to incorporate them into your diet.
INGREDIENTS
For the Upma:
- 1 cup millet (such as foxtail millet, little millet, or pearl millet)
- 2 cups water
- 2 tablespoons vegetable oil or ghee
- 1 teaspoon mustard seeds
- 1 teaspoon urad dal (split black gram)
- 1 teaspoon chana dal (split chickpeas)
- 1 onion, finely chopped
- 1 green chili, finely chopped (adjust to taste)
- 1/2 inch piece of ginger, minced
- A few curry leaves
- 1/4 cup mixed vegetables (carrots, peas, bell peppers, etc.), finely chopped
- Salt to taste
- A pinch of asafoetida (hing) (optional)
- 2 tablespoons roasted peanuts (optional)
- Fresh coriander leaves for garnish (optional)
- Lemon wedges for serving (optional)
INSTRUCTIONS
Rinse the millet thoroughly under cold water until the water runs clear. Drain and set aside.
In a saucepan, bring 2 cups of water to a boil. Add the rinsed millet, reduce the heat to low, cover, and simmer for 15-20 minutes or until the millet is cooked and the water is absorbed. Fluff the millet with a fork and set aside.
Heat vegetable oil or ghee in a large skillet or pan over medium heat.
Add mustard seeds and let them splutter. Then add the urad dal and chana dal. Sauté until they turn golden brown.
Add the finely chopped onion, green chili, minced ginger, and curry leaves. Sauté until the onions become translucent.
If using, add a pinch of asafoetida (hing) and roasted peanuts at this stage. Sauté for another minute.
Add the chopped mixed vegetables and a pinch of salt. Cook for a few minutes until the vegetables are slightly tender.
Stir in the cooked millet and mix everything together. Season with salt to taste.
Cook for another 2-3 minutes, stirring occasionally, to ensure all the flavors are well combined.
Garnish with fresh coriander leaves and serve hot with optional lemon wedges.
TIPS
- You can use any type of millet you prefer or have on hand.
- Customize the vegetables based on your preferences and what’s in season.
- Adjust the level of spiciness by varying the amount of green chili.
- For extra flavor, you can add roasted cashews or grated coconut.
NUTRITION VALUE
- Calories: 250-300 (approximate values)
- Protein: 6-8g
- Carbohydrates: 40-45g
- Dietary Fiber: 4-6g
- Fat: 8-10g
- Vitamins and Minerals: Millet is a good source of magnesium, phosphorus, and B vitamins.
