Foxtail Millet Vermicelli Upma: A Nutritious South Indian Breakfast Delight
Foxtail Millet Vermicelli Upma is a wholesome and delicious South Indian breakfast dish that is both nutritious and easy to prepare. Made with foxtail millet vermicelli, this upma combines the goodness of millets with the flavors of traditional South Indian spices, making it an excellent choice for a healthy, diabetic-friendly breakfast. The addition of peanuts, mustard seeds, cumin seeds, curry leaves, and a fragrant blend of spices such as turmeric and sambar powder adds depth and flavor to the dish.
This upma is a great alternative to the usual semolina upma and is a perfect way to enjoy millets, which are rich in fiber, antioxidants, and essential nutrients. Paired with coconut chutney and a cup of filter coffee, it offers a fulfilling breakfast that can kickstart your day with energy and nutrition.
Recipe Overview
- Cuisine: South Indian
- Course: Breakfast
- Diet: Diabetic Friendly
- Preparation Time: 5 minutes
- Cooking Time: 25 minutes
- Total Time: 30 minutes
- Servings: 4
Ingredients
| Ingredient | Quantity |
|---|---|
| Foxtail Millet (Vermicelli) | 1 cup |
| Onion (sliced) | 1 |
| Mustard Seeds | 1 teaspoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Raw Peanuts (Moongphali) | 2 tablespoons |
| Curry Leaves | 1 sprig |
| Sambar Powder | 1 tablespoon |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Salt | To taste |
| Sunflower Oil | As needed |
Instructions
-
Prepare the Tempering:
Start by placing a skillet or a frying pan over medium heat. Add a tablespoon of sunflower oil to the pan. Once the oil is hot, sprinkle in the mustard seeds and cumin seeds. Let them splutter and crackle for a few seconds, releasing their aromatic flavors. -
Add Curry Leaves and Peanuts:
Add the curry leaves to the pan and let them crackle for a few seconds. Then, add the raw peanuts and fry them until they turn light brown and crunchy. -
Sauté Onions:
Add the sliced onions to the pan and sauté them until they become soft and translucent. The onions will absorb the flavors of the spices and curry leaves, making the upma fragrant. -
Add Spices:
Stir in the sambar powder, turmeric powder (haldi), and salt to taste. Mix well to ensure the spices are evenly distributed in the pan. -
Add Foxtail Millet Vermicelli:
Add the foxtail millet vermicelli to the pan and mix it thoroughly with the spices and sautéed onions. Make sure the vermicelli is well coated with the tempering. -
Cook with Water:
Pour in about 1 cup of water. Stir the mixture well, cover the pan, and let it cook on a low flame. Allow the water to evaporate and the vermicelli to cook completely, absorbing all the flavors. This should take about 5-7 minutes. -
Final Stir and Serve:
Once all the water has been absorbed and the vermicelli is cooked through, give it a final stir to fluff up the upma. Turn off the heat and serve the dish hot.
Serving Suggestions
- Serve your Foxtail Millet Vermicelli Upma with South Indian Coconut Chutney made with coconut water for an extra burst of flavor.
- Pair it with a steaming cup of filter coffee to complete your South Indian breakfast experience.
This upma is not only flavorful but also a perfect choice for those looking to incorporate healthier, low-glycemic ingredients into their diet. The millets provide a good source of protein and fiber, while the peanuts and spices add crunch and aromatic depth to every bite. It’s a perfect way to start your day with a nutritious, heart-healthy meal.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~200 kcal |
| Protein | 6g |
| Carbohydrates | 32g |
| Dietary Fiber | 4g |
| Fat | 7g |
| Sodium | ~200mg |
| Potassium | ~150mg |
| Iron | ~2mg |
Health Benefits
- Diabetic-Friendly: Foxtail millet is a low-glycemic index food, making it suitable for diabetics. It helps in controlling blood sugar levels.
- Rich in Fiber: The upma is high in dietary fiber, which aids in digestion and helps in maintaining a healthy gut.
- Heart-Healthy: The peanuts provide healthy fats, while the spices like turmeric and cumin have anti-inflammatory properties that promote cardiovascular health.
- Gluten-Free: Being made with millet, this dish is naturally gluten-free, making it an excellent choice for those with gluten sensitivity.
Conclusion
Foxtail Millet Vermicelli Upma is a healthy, tasty, and fulfilling breakfast that brings the authentic flavors of South India to your table. With its combination of fragrant spices, crunchy peanuts, and nutritious millet vermicelli, this upma is a great way to start your day on a healthy note. Whether you’re looking to enjoy a light breakfast or need something that will keep you energized throughout the morning, this upma is sure to satisfy your cravings.
