A few weeks ago, I went to a local farmer’s market and got a few packets of millets like Barnyard millet and foxtail millet. Though I use sorghum (jowar), ragi (finger millets) and pearl millet (bajra) regularly, mostly I use them in powder form. I add them to my rotis, dosas or adais. I barely ever use the whole millet. So, I tried out a couple of recipes replacing them for rice. The first one I made was a khichdi using dal, millets and veggies. That turned out pretty nice.
Then I tried making upma with the millets. Here’s my recipe. It’s quite simple and easy to do.
Healthy Barnyard Millet Upma Recipe
- 250 gm. Barnyard millets
- 1 onion chopped finely
- 2 to matoes chopped finely
- 2-3 green chillies slit in halves optional
- 1 cup chopped veggies beans, carrots, bean sprouts, mushroom
- 1 tbsp. ginger-garlic paste
- ½ tsp. turmeric powder
- ½ tsp. garam masala powder
- 1 tsp. red chilly powder optional
- coriander leaves for garnishing
- Ghee for serving optional
- For tempering
- 2 tsp. oil
- 1 tsp. mustard seeds
- ½ tsp. cumin seeds
- 1 tsp. urad dal split black gram
- 1 pinch asafetida
- A sprig of curry leaves
Soak the millets for a couple of hours.
In a pressure cooker, heat the oil.
Add mustard seeds, allow to sputter. Add cumin seeds, urad dal, asafetida and curry leaves. Fry for 30 seconds.
Add in the chopped onions and fry till translucent.
Add the ginger-garlic paste, slit green chillies and tomato. Let it cook down for a couple of minutes.
Now add the soaked and drained millets and fry in the mixture for 2 minutes.
Add in the turmeric powder, garam masala powder, chilly powder and salt.
Add about 2 cups water. Millets need more water to cook than regular grains.
Pressure cook for 3 whistles. Switch off the heat and let is cool down.
Taste and adjust seasoning.
Garnish with chopped coriander and serve with a tsp. of ghee on top.
1. You can substitute barnyard millets with foxtail millets, broken wheat or broken barley.
2. I avoid veggies like capsicum that get very mushy when pressure cooked. You can add broccoli, cauliflower, potatoes or any other veggies that you like.
3. You can skip ghee but it really does taste good with it and becomes more moist too.
This is tasty, healthy and makes for a filling breakfast. I normally pair this with boiled or fried egg to make a complete meal out of it.
Do try and let me know how you liked it.