Foxtail Millet Upma Recipe – A Wholesome South Indian Breakfast
Description:
Foxtail Millet Upma is a delicious and nutritious South Indian dish, perfect for breakfast or dinner. Made with foxtail millet, a powerhouse of nutrients, this upma is a great diabetic-friendly option. By chopping the vegetables the night before, you can easily prepare this satisfying meal in the morning, filling your home with delightful aromas and ensuring your family gets a wholesome start to the day.
Cuisine: South Indian
Course: South Indian Breakfast
Diet: Diabetic Friendly
Ingredients for Foxtail Millet Upma:
| Ingredient | Quantity |
|---|---|
| Sesame (Gingelly) Oil | 1 teaspoon |
| Mustard seeds (Rai/ Kadugu) | 1/4 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Curry leaves | 2 sprigs, finely chopped |
| Green Chilli | 1, slit |
| Dry Red Chilli | 1 |
| Onion | 1/2 cup, finely chopped |
| Ginger | 1 inch, finely chopped |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Carrot (Gajjar) | 1/4 cup, finely chopped |
| Green beans | 1/4 cup, finely chopped |
| Foxtail Millet | 1 cup |
| Lemon | 1 |
| Salt | To taste |
| Coriander (Dhania) Leaves | 2 tablespoons, chopped |
| Ghee | 1 tablespoon |
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Total Time: 40 minutes
Servings: 3-4
Instructions:
-
Prepare the Ingredients:
Start by preparing your ingredients. Chop the vegetables like carrots, green beans, onion, and ginger. Set them aside. -
Temper the Spices:
Heat 1 teaspoon of sesame oil in a pressure cooker over medium heat. Once the oil is hot, add the mustard seeds and split urad dal. Allow them to crackle and cook until the urad dal turns golden brown and crisp. -
Add Aromatics:
To the cooked spices, add the slit green chili and dry red chili. Sauté for a few seconds until they release their flavor. -
Cook the Vegetables:
Add the finely chopped onion and ginger to the pressure cooker and sauté them until the onions soften and turn translucent. -
Spices and Vegetables:
Now, add the curry leaves, turmeric powder, finely chopped carrots, green beans, and the foxtail millet to the pot. Stir well, allowing the vegetables to cook slightly and the millet to combine with the spices. -
Cook the Upma:
Pour in 2 ½ cups of water, and add salt to taste. Stir everything together, ensuring the millet is evenly mixed with the vegetables and spices. -
Pressure Cook:
Close the lid of the pressure cooker and cook the upma for 5-6 whistles on medium heat. Then, lower the heat and let it simmer for another 5 minutes. Turn off the heat and let the pressure release naturally. -
Final Touches:
Once the pressure releases, open the cooker and give the upma a gentle stir. Squeeze the juice from one lemon and mix it in. Garnish with fresh chopped coriander leaves. -
Serve:
Serve this warm and nutritious Foxtail Millet Upma with a side of Tomato Onion Chutney or Coconut Chutney, and pair it with a cup of South Indian Filter Coffee for a complete and fulfilling breakfast.
Tips:
- For added flavor, you can sprinkle some ghee on top of the upma before serving.
- To make it extra spicy, increase the number of green chilies or add a pinch of chili powder along with the turmeric.
Foxtail Millet Upma is not just tasty but also packed with nutrients. It’s an ideal choice for a healthy, diabetic-friendly breakfast or dinner. With the versatility of ingredients and ease of preparation, this recipe is perfect for busy mornings when you want to serve something both wholesome and satisfying to your family. Enjoy the vibrant flavors of South India in every bite!
