Millet Upma: A Nutritious and Flavorful Breakfast Alternative

Dry Ingredients:

1. Millet (any preferred type): 1 cup
2. Oil: 2 tablespoons
3. Mustard seeds: 1 teaspoon
4. Cumin seeds (optional):1 teaspoon
5. Urad dal (split): 1/2 teaspoon
6. Chana dal (split):1/2 teaspoon
7. Asafoetida (hing): A pinch
8. Vegetables (carrots, beans, peas): 1/2 cup
9. Curry leaves: 1 sprig
10. Green chilli (Slit): 1 large
11. Onion (chopped): 1/2 cup
12. Salt: to taste

Wet Ingredients:

1. Water: 2 cups
2. Ginger-Garlic paste: 1 teaspoon

So, excited to learn how to make millet upma? Here’s an easy way to do so:

Step 1: The correct pattern to follow whenever you’re cooking with millets is to always rinse the grains thoroughly under running water. Clean the millet, drain excess water and set the grains aside. A cool trick before you actually start cooking is to spread the millet on thin cheesecloth and let it air dry. You may leave it aside for about 10 to 15 minutes.

Step 2: Now, get a clean, wide saucepan and transfer the dried millets onto it. Lightly dry roast these grains for another 5 to 7 minutes. Try to stir this frequently until it turns aromatic and a shade darker. Keep an eye on the millet, as we do not want it to burn.

Step 3: Set these dry roasted millets aside. Pick the same pan and set it on the stove. Heat some oil and temper mustard seeds in it. Wait until the seed splutters; after which you may follow with cumin seeds, chana dal, urad dal and some asafoetida. Keep stirring this until the dal turns beautiful, golden brown.

Step 4: Consequently, add in your chopped onions, ginger-garlic paste, slit, green chillies, and curry leaves. Stir the spice mix for some time until you notice the onions turning translucent.

Step 5: At this point, if you have any veggies, add them to the pan. Let them cook for about two or three minutes until a bit tender.

Step 6: Carefully transfer your roasted millet into the vegetable mix and gradually add in water and a pinch of salt. Allow this to slow cook for approximately 15 to 20 minutes or until the millets are tender.

Step 7: As the tradition goes with millet upma recipes, turn off the heat. Allow it to set for another five minutes; then fluff and serve!

Health benefits of Millet Upma

Apart from being a flavourful dish, millet upma can be a nutritional boost to your diet. The act of roasting and soaking the millet can be beneficial for enhancing its bioavailability, such as supporting the absorption of minerals by the body. Some of these minerals are iron and zinc, which are essential to our well-being. Moreover, when consumed, millet has a low glycaemic index. This makes them a must-have choice for individuals seeking to manage their blood sugar levels without missing out on flavour and nutrition. Moreover, the addition of vegetables and spices adds a punch of vitamins and minerals to your daily meals.

Serving Suggestions and Variations

Upma is a substantial meal, with the inclusion of carbs, vegetables and spices. However, there are a few ways you can elevate this dish:

1. Add a boost of protein to the meal by incorporating a handful of cooked chickpeas into the dish. You may even make a side salad with yoghurt and paneer for added protein.
2. We believe that upma can be much tastier with a range of vegetables in it. Hence, you can try to experiment with the veggies you have at home. This could be beans, leafy greens, corn, and so much more.
3. If you’re someone who loves sweet upma, then you may add some coconut shavings with a little sugar on top of your serving bowl as well.

Upma is quite familiar to us, as is its recipe. This millet upma can be another breakfast staple that stands as a testament to versatility and time. So, get creative with your millet upma recipes. A handful of vegetables, a little water and a whole lot of millets are all you need!