It's a Monday morning, your alarm doesn't go off, and you`re rushing to get ready for work. Now, looking for some quick and nutritious breakfast options up your kitchen shelf, you realize that your cereal box is empty. Panic strikes in! Then, suddenly you remember your mother`s easy 15-minute recipe of a Millet Upma, and with a sigh of relief, you gather the ingredients to begin cooking as now you`re ensured to have a wholesome start to your hectic day.
Wondering why Millet Upma, and not any other sandwiches, or salads? Read on to find out in detail!
Why Millet Upma?
Millet Upma is a traditional, and easy-to-make recipe that is a perfect combination of health, and deliciousness. This delightful dish blends ancient grains with vibrant spices and fresh vegetables and is a nutritious alternative to oatmeal. It's versatile and can be customized to suit various dietary preferences. Infact, it's a gluten-free vegan option that is loaded with proteins and fibers. So, whether a busy professional, a fitness enthusiast, or someone who's looking for a flavorful breakfast option, this Millet Upma recipe is sure to impress.
So, let's find out what goes into its making. For this, let`s first list out the ingredients.
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Millet (50 g): You can use any variety, such as proso, foxtail, barnyard, or more.
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Vegetables: Onions, carrots, peas, bell peppers, and green beans.
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Oil or Ghee (2 tablespoons): For sautéing the vegetables.
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Mustard Seeds (½ tablespoon): For tempering.
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Urad Dal (25 g): Split black lentils for extra flavor.
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Chana Dal (25 g): Split Bengal gram for texture.
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Curry Leaves (5-6): For that aromatic punch.
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Green Chilies (3-4): To add some heat.
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Ginger (5 g): Freshly grated for a zesty kick.
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Turmeric Powder (¼ tablespoon): For color and mild flavor.
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Salt: To taste.
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Water (3 cups): To cook the millet.
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Lemon Juice (2 tablespoons): Optional, for a tangy twist.
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Fresh Coriander Leaves: Optional, for garnish.
Now, let's dive into the cooking process. The steps are as follows:
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Rinse the Millet: Start by rinsing the millet under running water. This step removes any impurities and makes the millet healthier and tastier.
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Heat the oil: In a pan, heat the oil over medium heat. This step brings out the flavors of the spices and prevents sticking.
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Add spices: Add mustard seeds, urad dal, chana dal, and curry leaves. Sauté until the seeds start to crackle. [Pro-tip: Add a pinch of asafoetida or ‘hing’ to enhance the savory taste of your upma. However, this step is optional].
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Sauté aromatics: Add finely chopped green chilies and ginger. Sauté for a minute until they release their aromatic flavors.
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Cook the vegetables: Add onions, carrots, and peas. Cook them for a few minutes until they begin to soften.
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Add tomatoes: Add chopped tomatoes and continue to cook until they soften and release their juices.
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Cook the Millet: Add the rinsed millet and 2 cups of water. Mix well, add salt to taste, and bring to a boil. Reduce heat, cover, and simmer for 15-20 minutes until the millet is cooked and water is absorbed.
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Final touch: Once the millet is cooked, turn off the heat and let it sit for a few minutes. Add lemon juice and garnish with fresh coriander leaves if desired.
Next, serve it hot on plates or bowls, and don`t forget to give a good mix for a perfect blend of the Millet and the vegetables in each serving.
Now that you have tasted it, do you think it's a healthy option? Let's find out!
Is Millet Upma healthy?
Absolutely! Millet Upma is a powerhouse of nutrition. Packed with protein, essential vitamins, and minerals, they are gluten-free and have a low glycemic index, making them a great choice for those with dietary restrictions or looking to manage their blood sugar levels. High in fiber, Millet aids in digestion and keeps you feeling full longer. Plus, the addition of fresh vegetables adds even more nutrients and antioxidants to this already healthy dish.
Now, as the cooking techniques vary, using minimal oil, excessive salts or unhealthy additives are some pro tips to make your Millet Upma more healthy and nutritious.
FAQs:
Q: Can I use any type of millet for making millet upma in 15 minutes?
A: Absolutely! Whether it's foxtail millet, barnyard millet, or even pearl millet, you can make delicious Millet Upma in just 15 minutes.
Q: Is millet upma suitable for a gluten-free diet?
A: Yes, millet upma is completely gluten-free, making it a perfect choice for those following a gluten-free diet.
Q: Can I customize the vegetables in millet upma?
A: Definitely! Add your favorite veggies like carrots, peas, bell peppers, or corn to tailor your Millet Upma to your taste.
Q: Can I make millet upma in advance and reheat it later?
A: Yes, you can make millet upma in advance and heat it up later as required. Though, freshly made upma tastes best!
Q: Can I find Millet grains at Two Brothers India Shop?
A: Yes, Two Brothers India Shop offers a wide range of millet grains and other Indian ingredients. Visit their website for more details.
Q: Which millet is good for Millet Upma?
A: For upma, try different millets like foxtail, little millet, or barnyard millet. They all add a nutty flavor and great texture to your dish.
Q: What does Millet taste like?
A: Millet has a mildly nutty and earthy flavor, making it a delicious alternative to rice or wheat in your diet.
Q: What's Millet Poha, and how can I use it for breakfast?
A: Millet poha is flattened millet grains used to make a nutritious breakfast dish. Prepare it like regular poha with spices, vegetables, nuts, and herbs for a tasty morning meal.
Ending Note:
So, next time you need a no-time recipe when you're rushing for work or enjoying a lazy weekend brunch, this quick fix Millet Upma is sure to be a game changer that satisfies your health goals and nurtures your tastebuds with a twist. Moreover, with its combination of ancient grains and fresh veggies, this dish not only tastes great but also provides the nutrients you need to start your day right.
So, why wait? Give this quick and easy Millet Upma recipe a try and experience a delicious, nutritious meal that’s perfect for your busy mornings. Also, visit Two Brothers Organic Farms for high-quality millets and other ingredients to start a flavorful journey with gluten-free grains that can easily become a staple in your kitchen.
Happy cooking!
