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healthy barnyard millet upma recipe

Healthy Barnyard Millet Upma Recipe

An upma recipe made with millets and veggies is healthy and delicious and works as a perfect breakfast or lunch option when served with a boiled egg.
Course Breakfast
Cuisine South Indian
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4
Author Rachna Parmar

Ingredients

  • 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

Instructions

  1. Soak the millets for a couple of hours.
  2. In a pressure cooker, heat the oil.
  3. Add mustard seeds, allow to sputter. Add cumin seeds, urad dal, asafetida and curry leaves. Fry for 30 seconds.
  4. Add in the chopped onions and fry till translucent.
  5. Add the ginger-garlic paste, slit green chillies and tomato. Let it cook down for a couple of minutes.
  6. Now add the soaked and drained millets and fry in the mixture for 2 minutes.
  7. Add in the turmeric powder, garam masala powder, chilly powder and salt.
  8. Add about 2 cups water. Millets need more water to cook than regular grains.
  9. Pressure cook for 3 whistles. Switch off the heat and let is cool down.
  10. Taste and adjust seasoning.
  11. Garnish with chopped coriander and serve with a tsp. of ghee on top.

Recipe Notes

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.