Are you always in a rush during the morning hours, scrambling to find a quick yet nutritious breakfast option? Look no further!
If you're craving a wholesome meal that can be prepared in just 15 minutes, Millet Upma is your answer.
This delightful dish combines the goodness of millets, a group of ancient grains packed with essential nutrients, with a medley of aromatic spices and vegetables.
Whether you're a health enthusiast or simply looking for a flavorful breakfast choice, Millet Upma is sure to impress. Its versatility allows for customisation, making it suitable for various dietary preferences.
A nice bowl of this Millet Upma is perfect for kick-starting your day. So get ready for a quick and nutritious breakfast recipe that will keep you going all morning.
TABLE OF CONTENTS
What is Millet Upma?
Millet upma is a healthy and delicious option for you. It's a filling breakfast or lunch recipe that doubles up as a one-pot meal.
Packed with protein-rich millets and loaded with veggies, it's a great replacement for traditional semolina upma.
Prepare this energising gluten-free and vegan breakfast effortlessly in an Instant Pot, pressure cooker, or saucepan. Simply combine vegetables, millet, spices, and water and cook to perfection.
Ingredients Used for Millet Upma Recipe
The ingredients commonly used in millet upma are:
- Millet (50 g): Any variety of millet can be used. It can be proso millet, or barnyard millet.
- Vegetables: Use onions, carrots, peas, bell peppers, and green beans. You may choose your vegetables as well.
- Oil or Ghee (2 tablespoons): To sauté the vegetables and add flavour to the upma.
- Mustard Seeds (Half a tablespoon): These are commonly used for tempering and adding a nice flavour to the dish.
- Urad Dal (Split Black Lentils) (25 g): Used for tempering and to provide a nutty flavour.
- Chana Dal (Split Bengal Gram) (25 g): Another type of lentil used for tempering and texture.
- Curry Leaves (5-6): These aromatic leaves are added for their distinct flavour.
- Green Chilies (3-4): To add spiciness to the upma.
- Ginger (5 g): Freshly grated ginger adds a warm and zesty flavour.
- Turmeric Powder (¼ tablespoon): Adds a vibrant colour and mild flavour to the upma.
- Salt: To taste.
- Water (3 cups): To cook the millet and make a porridge-like consistency.
- Lemon Juice (2 tablespoons): Adds a tangy taste to the upma (optional).
- Fresh Coriander Leaves: Chopped coriander leaves for garnishing (optional).
Adjust these items to taste and add spices or seasonings. As far as using millet is concerned, you can use any type of millet.
So basically, you can either make Kodo millet upma, Foxtail millet upma, or any other kind of millet upma.
Preparation of Millet Upma
The preparation of Millet upma is very easy and straightforward. Here are the steps for making Millet Upma:
1. Rinse the Millet.
Firstly, rinse the millet before using it. You can wash the millet under running water until it's clean. This cleans the millet. After rinsing, drain and set the millet aside. This step cleans the millet, making it healthier and tastier.
2. Heat Oil in a Pan.
For the second step. You need to heat oil in a pan of your choice. Make sure it is on medium heat. This phase sets the flavour foundation. Heating the oil ensures it is hot enough to cook the items and unleash their fragrances.
Heating oil also prevents food from sticking to the pan. Thus, heat the oil over medium heat before continuing.
3. Add Mustard Seeds and Cumin Seeds
Once you are done with the above steps, you need to add a pinch of asafoetida, a finely chopped green chilli, and ginger to the pan. Sauté them for about a minute until they release their aromatic flavours.
Asafoetida adds a unique and savoury taste to the upma, while green chilli and ginger provide a hint of spiciness and warmth.
Stirring them in the oil will enhance the overall flavour profile of your Millet Upma, making it more delicious and satisfying.
4. Add Onions, Carrots, and Peas
Add finely sliced onions, carrots, and peas to the pan. Stir-fry them for a few minutes; this will enhance their flavours and textures.
As you sauté the vegetables, they will release their natural sweetness and add a delightful crunch to the upma. Keep stirring them continuously to ensure even cooking and prevent them from sticking to the pan.
Once they are slightly cooked, move on to the next step to continue making your delicious Millet Upma.
5. Add Tomatoes and Curry Leaves
In this step, you will add the finely chopped tomatoes and curry leaves to the pan. This will add a tangy and aromatic flavour to the upma. Cook the tomatoes until they soften and release their juices.
Curry leaves and tomatoes will give the meal a pleasant scent and tanginess.
Stirring them together with the other vegetables will create a harmonious blend of flavours in your Millet Upma.
6. Cook the Upma
In this step, you need to add the rinsed millet to the pan along with 2 cups of water. Mix the millet well with the vegetables. Make sure to add salt according to your taste.
Stir everything together, ensuring the millet is evenly distributed. This helps millet cook and absorb vegetable flavours.
Cover the pan and simmer over low heat for 15-20 minutes until the millet is cooked and the water is absorbed. Stir occasionally to prevent sticking.
7. Serve Hot
Turn off the heat and let the upma sit for a few minutes once the millet is cooked and fluffy. Now, it's time to serve the Millet Upma hot and fresh.
Spoon it onto plates or bowls, ensuring you get a good mix of vegetables and millet in each serving.
The upma is ready to be enjoyed as a nutritious and satisfying breakfast or lunch option. Bon appétit!
Is Millet Upma Healthy?
Millet upma is a popular Indian dish made from millet grains, typically foxtail millet or barnyard millet, along with vegetables and spices. In terms of health, millet upma offers several benefits that contribute to a well-rounded and nutritious meal.
First, millets have a lot of fibre. Fibre assists digestion, satiation, and glucose regulation. Thus, millet upma can help weight-watchers and diabetics.
Additionally, millets are gluten-free, making millet upma acceptable for celiacs. They include magnesium, phosphorus, and B vitamins, which are vital for energy generation, bone development, and general wellness.
The inclusion of vegetables in millet upma further enhances its nutritional profile. Vitamins, minerals, and antioxidants in vegetables boost immunity, heart health, and disease prevention.
However, preparation techniques might affect millet upma's health. Cooking techniques that involve excessive oil, salt, or added fats may decrease its health benefits.
It's advisable to use minimal oil. Opt for healthier cooking methods like steaming or sautéing, and avoid excessive salt or unhealthy additives.
Can I use any type of millet for making millet upma in 15 minutes?
Yes, you can use any type of millet, like foxtail millet, barnyard millet, or even pearl millet, to make millet upma in 15 minutes.
Is millet upma suitable for a gluten-free diet?
Yes, millet upma is gluten-free and a great option for individuals following a gluten-free diet.
Can I customise the vegetables in millet upma?
Absolutely! You can add your favourite vegetables like carrots, peas, bell peppers, or corn to personalise your millet upma.
Can I make millet upma in advance and reheat it later?
Yes, you can make millet upma in advance and reheat it when needed. However, freshly made upma is recommended for the best taste and texture.
Can I find millet grains at Two Brothers India Shop?
Yes, Two Brothers India Shop offers a wide range of millet grains and other Indian ingredients for your convenience. Visit their website to explore the options.
Making millet upma in just 15 minutes is a convenient and healthy option for a quick meal. By following a simple recipe and using fresh ingredients, you can enjoy the nutritious goodness of millet and vegetables in no time.
With a variety of nutrition-filled millets available these days, including Kodo millet, Bajra millet, Barnyard millet, Ragi, and others, it has become quite easy to whip up a delicious, healthy breakfast for yourself.
If you're looking to buy high-quality millets and other Indian ingredients, visit Two Brothers for a wide range of products.
Don't wait any longer—try making millet upma today and experience a delicious and nutritious meal within minutes.
Visit Two Brothers now and start your culinary journey with millets!
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