Healthy Upma With Millet Recipe

Healthy Upma with Millet is a nutritious twist on the classic South Indian breakfast, replacing traditional semolina with wholesome millets like foxtail, pearl, or little millet. Loaded with vegetables and tempered with mustard seeds, curry leaves, and ginger, this upma is rich in fiber, protein, and essential nutrients. Light yet satisfying, it serves as a perfect meal to start the day, offering a delicious way to incorporate ancient grains into a modern diet. Enjoy it warm with a side of yogurt or chutney for a balanced and flavorful experience

Ingredients:

1 Cup foxtail millet

As needed water

Prep:

1 Medium size onion

1 Inch ginger

2 NOS green chili

1 Small size carrot

1 Small size capsicum

5-6 NOS French beans

1/3 Cup fresh green peas

Cooking:

1 Tablespoon ghee

6-7 NOS cashew

1 Tablespoon peanuts

1 Tablespoon chana dal

1 Tablespoon urad dal

1 Tablespoon mustard seeds

1/4 Tablespoon hing

8-10 NOS curry leaves

2 Cup hot water

Salt to taste

Final Ingredients :

Lemon juice

Fresh coriander

Grated fresh coconut

Fried nuts

Step:1

Add the foxtail millet to a large sieve and place it over a bowl . Wash it thoroughly under running water , gently rubbing the grains to remove any dust or bitterness . Discard the water , and fresh water , and let the millet soak for 15-20 minutes . This step helps themillet cook evenly and improves its texture

Step:2

Meanwhile , prepare the vegetable . Using a string chopper , finely chop the onion , ginger , and green chili together . Transfer this mixture to a bowl and keep it aside . Using the same chopper coarsely chop the carrot , capsicum , and French beans and keep them ready

Step:3

Set a kadhai over medium flame and add ghee . Once the ghee is hot , add the halved cashew and peanuts and fry them until lightly golden and crisp . Remove them onto a bowl and keep aside to be added later

Step:4

In the same kadhai , add chana dal and urad dal and saute until they light golden . Add mustard seeds and let them crackle , then add hing and curry leaves and stir briefly until aromatic . Add the chopped onion , ginger , and green chili mixture and saute until the onions turn translucent and toss their raw smell

Step:5

Next , add the chopped vegetable and saute for a minute or two , just they are lightly cooked but still retain a bite . Pour in the measured water , stir well , and bring it to a simmer . Taste the water at this stage and adjust the salt , this is important , as the seasoning should be perfect before adding the millet

Step:6

Once the water start simmering , strain the soaked foxtail and add it to the kadhai . Stir gently to distribute the millet evenly . Tie the lid with a clean kitchen cloth , cover the kadhai , and cook the upma on the lowest flame for about 15 minutes , allowing the millet to absorb all the water and cook through slowly

Step:7

After 15 minute , remove the lid and check by inserting the back of a spoon , there should be no water left at the bottom . Cover the upma again , switch off the flame , and let it rest for 5-7 minutes so the steam settles

Step:8

Once rested , add lemon juice , freshly grated coconut , chopped fresh coriander , and the fried cashew and peanuts . Gently fluff the upma using a spatula lifting it from the bottom to keep . Serve the hot , fluffy foxtail millet upma with coconut chutney for a wholesome and comforting meal

Coconut Chutney Ingredients

1/2 Cup coconut (packed)

1/2 Cup roasted chana dal

A marble size tamarind

2 NOS green chili

A pinch black pepper powder

1/4 Tablespoon cumin seeds

Salt to taste

As needed water

Step:1

For coconut chutney add coconut , roasted chana dal and all the ingredients into a mixer grinder jar grind it into a fine chutney and transfer it into a bowl . To make the tempering set a pan over high heat add oil once the pan gets hot and let oil heat as well

Step:2

Further add chana dal and urad dal , stir well and cook them briefly then add mustard seeds , curry leaves and red chilies , stir once and immediately pour the tadka over the chutney and mix well . Your coconut chutney is ready

Healthy Upma With Millet Recipe