Millet is a group of small-seeded cereal grasses known for their hardiness, tolerance of drought and ability to grow even on low-nutrient soil. It is a staple food for a large population in Asia and Africa. Millets are nutritionally rich and naturally gluten free, offering significant health benefits like promoting digestive health, supporting heart health, managing blood sugar levels and providing essential minerals like magnesium and iron.
If you are new to millet and looking for some easy and basic recipes try, Millet Upma-A perfect light, healthy and filling South Indian breakfast prepared in under 20 minutes. To make this wholesome and nourishing millet upma at home you need to be prepared with these ingredients.
Ingredients Required
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Millet- 1 cup
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Water- 2 cups
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Onion- 1 small and chopped
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Carrot- 1 Chopped
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Beans- a few
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Green chili- 1 slit
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Ginger- 1 tsp Grated
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Oil or ghee- 2 tsp
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Mustard seeds- ½ tsp
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Cumin seeds- ½ tsp
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Curry leaves- a few
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Roasted peanuts and cashews- 2tbsp
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Salt to taste
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Fresh coriander- small handful for garnish
Here’s a step-by-step guide to this healthy millet upma right in your own kitchen
Preparation Method
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Rinse and Drain the Millet: Place the millet in the bowl and pour cold water over it. Swirl gently. Pour off the cloudy water away. Repeat the process until the water looks clear- usually 2 to 3 times. To remove the excess moisture, drain the millet into a fine sieve. This helps the grain cook light and separate rather than sticky.
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Heat the Pan and Temper spices: Take a wide pan over medium heat. Add oil or ghee. Toss in the mustard seeds and wait until it pops up. Then add in cumin and curry leaves. If using nuts, put them in mow and lightly toss until golden. Keep on stirring so that they don’t burn.
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Saute: Add the chopped onion, slit green chilies and grated ginger in the hop pan. Cook over medium heat for 2-3 minutes until the onion softens and the edges turn golden.
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Add in the Vegetables: Add in the chopped carrots and beans and saute over medium flame for a couple of minutes until the veggies soften a bit and turn a little crunchy but still retain the color.
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Add Water: Add two cups of water followed by a pinch of salt. Give it a stir and let it boil so that the vegetables and spices can blend well together.
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Cook the Millet: Add the rinsed millet, cover the pan and reduce the heat. Let it cook for 10-12 minutes, the water will start to disappear and the millet will be soft, fluffy and perfectly separated.
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Fluff and finish: Turn off the heat, lift the lid and gently fluff the millet with the fork. Sprinkle some fresh coriander over it. You can also add ghee for the extra flavor.
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Serve Hot: Serve the millet upma hot.
Serving Suggestions
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Serve with fresh coconut chutney, peanut chutney, or tomato chutney.
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Pair with sambhar for a more traditional South Indian breakfast spread.
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Enjoy with a side of pickle or papad if you want a bit of tang and crunch.
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For a cooling effect, serve with a bowl of plain yogurt or raita.
Millet upma is a tasty and nourishing way to start your day. It’s a wholesome way to incorporate millet into your everyday diet as it's rich with nutrients, light on the stomach and makes you feel full for a long time. This easy millet upma proves that simple ingredients can create a satisfying and health-packed meal in minutes.
