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Millet Upma:
Are you searching for a healthy, tasty, and easy-to-make breakfast recipe? Look no further! Millet Upma is the perfect choice – it’s fiber-rich, diabetic-friendly, heart-healthy, and keeps you full for longer.
Today, I am sharing three amazing millet upma recipes I made in my kitchen using different millets – Proso Millet, Foxtail Millet, and Barnyard Millet. Each millet has its own unique taste, texture, and health benefits.
1. Foxtail Millet Upma – Diabetic-Friendly & Energy-Packed
Foxtail Millet Upma is soft, fluffy, and mildly nutty in flavor. Its low glycaemic index makes it perfect for diabetics, heart patients, pregnant women, and kids.
Ingredients:
- 1 cup Foxtail Millet
- 1 tablespoon oil or ghee
- 1/2 teaspoon cumin seeds
- 1 teaspoon urad dal
- 1 teaspoon channa dal
- 2 tablespoons peanuts/Cashew
- 1 spring curry leaves
- A pinch of asafoetida (hing)
- 1 small finely chopped onion
- 1 tomato, finely diced
- Chopped coriander leaves
- Mixed Vegetables (e.g., Beans, Carrot, Potato, spine gourd, and cauliflower, as per your preference)
- Salt to taste
Instructions:
- Begin by soaking the foxtail millet overnight. In the morning, strain the millet, reserving the soaking water for later use.
- Heat oil or ghee in a pressure cooker.
- Add cumin seeds, urad dal, channa dal, and peanuts. Sauté until they turn golden and emit a delightful aroma.
- Stir in the asafoetida (hing) and curry leaves, sautéing for an additional minute.
- Add the finely chopped onion and tomato, followed by your choice of mixed vegetables.
- Stir the mixture well and cover it with a lid for 5 minutes, allowing the flavors to meld. Next, add the soaked foxtail millet and 2 cups of the reserved soaking water. Cook on medium heat and wait for 2 whistles in the pressure cooker.
- After the two whistles, turn off the heat and let the pressure release naturally for about 10 minutes.
- For an extra burst of flavor, garnish with ghee before serving.
- Enjoy your hot Foxtail Millet Upma with pickle or curd, and relish the wholesome goodness.
For more Healthy Millet Recipes: Click Here
2. Proso Millet Upma – Quick & Comforting
Proso Millet Upma is perfect for busy mornings. It tastes almost like traditional rava upma but is much healthier, making it ideal for weight watchers & cholesterol control.
3. Barnyard Millet Upma – Best for Fasting & Detox
Barnyard Millet (Samak Rice) is light, easy to digest, and perfect for fasting days or detox meals. It’s naturally gluten-free and suitable for kids & elderly people.
One of the highlights of my Barnyard Millet Upma recipe is that I prepared it in a traditional earthen pot (mitti handi). Cooking in an earthen pot is not just a cooking method; it is a journey back to our roots where food was cooked slowly, locking in all the flavors and nutrients.
Why you should Include Millet Upma in Your Diet?
Rich in fiber – Keeps you full for longer
Low glycaemic index – Controls blood sugar levels
Heart-healthy – Lowers cholesterol
Weight-loss friendly – Fewer calories, high satiety
Good for kids, pregnant women & elderly
Conclusion – Start Your Day the Healthy Millet Way!
These three millet upma recipes are not just healthy but also delicious and easy to make. Whether you choose Foxtail, Proso, or Barnyard Millet, you’ll be adding a wholesome, nutrient-packed dish to your family’s breakfast table.
Try these recipes and share them with your loved ones. Let’s make millets a part of every home. Don’t forget to watch the full videos on my YouTube channel for step-by-step guidance.
Author: Tapas Chandra Roy, A Certified Farm Advisor on Millets, ‘Promoting Millets from Farm to Plate’, and an Author of the book -” Millet Business Ideas-Empowering Millet Startups”. In a mission to take the forgotten grains- Millets to Millions. To remain updated on my blogs on Millets, please subscribe to my newsletter, and for any queries, please feel free to write to tapas@milletadvisor.com