📝 About This Recipe
This wholesome breakfast staple reimagines the traditional South Indian Upma by swapping semolina for protein-rich Foxtail or Little Millet. Infused with the nutty aroma of toasted grains and the warmth of tempered mustard seeds and curry leaves, this dish is a masterclass in texture and plant-based nutrition. It is a vibrant, savory porridge that offers a low-glycemic, gluten-free start to the day without compromising on the soulful flavors of an authentic Indian kitchen.
🥗 Ingredients
The Grains
- 1 cup Foxtail Millet (rinsed thoroughly and soaked for 30 minutes)
- 2.5 cups Water (hot)
The Tempering (Tadka)
- 2 tablespoons Ghee or Coconut Oil (use oil for a vegan version)
- 1 teaspoon Mustard Seeds (black or brown)
- 1/2 teaspoon Cumin Seeds
- 1 teaspoon Urad Dal (split black gram, for crunch)
- 1 teaspoon Chana Dal (split chickpeas)
- 10-12 pieces Curry Leaves (fresh is best)
- 1-2 pieces Dried Red Chili (broken into halves)
- 1 pinch Hing (Asafoetida)
Aromatics and Vegetables
- 1 medium Red Onion (finely chopped)
- 1 inch Ginger (finely grated)
- 2 pieces Green Chilies (slit lengthwise)
- 1/2 cup Carrot (finely diced)
- 1/4 cup Green Peas (fresh or frozen)
- 1/4 cup French Beans (finely chopped)
- 1/4 teaspoon Turmeric Powder (for a golden hue)
- 1 teaspoon Salt (or to taste)
Garnish
- 1/4 cup Fresh Cilantro (chopped)
- 1 tablespoon Lemon Juice (freshly squeezed)
- 8-10 Roasted Cashews (optional, for garnish)
👨🍳 Instructions
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1
Rinse the millet under cold running water 3-4 times until the water runs clear. Soak the millet in enough water for at least 30 minutes to ensure even cooking and better digestion.
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2
Drain the soaked millet completely. In a wide pan or kadai, dry roast the millet over medium-low heat for 3-4 minutes until it smells nutty and looks slightly toasted. Remove from the pan and set aside.
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3
In the same pan, heat the ghee or coconut oil. Once hot, add the mustard seeds and wait for them to pop and crackle.
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4
Add the cumin seeds, urad dal, and chana dal. Sauté on low heat until the lentils turn a beautiful golden brown and smell aromatic.
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5
Toss in the dried red chilies, curry leaves, and the pinch of hing. Be careful as the curry leaves will splatter; this releases their essential oils.
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6
Add the chopped onions, grated ginger, and slit green chilies. Sauté for 3-4 minutes until the onions become translucent and soft.
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7
Stir in the diced carrots, beans, and peas. Add the turmeric powder and salt. Cook the vegetables for 2-3 minutes to slightly soften them while maintaining a bite.
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8
Pour in 2.5 cups of hot water. Bringing the water to a boil before adding the millet prevents the grains from clumping.
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9
Once the water is at a rolling boil, add the roasted millet. Stir once to combine and prevent sticking.
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10
Reduce the heat to the lowest setting. Cover the pan with a tight-fitting lid and simmer for 10-12 minutes.
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11
After 12 minutes, check if the water is absorbed. Turn off the heat but do not open the lid. Let it rest, covered, for another 5 minutes to allow the steam to finish the cooking process.
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12
Remove the lid and fluff the millet gently with a fork. Squeeze the lemon juice over the top and garnish generously with fresh cilantro and roasted cashews.
💡 Chef's Tips
Soaking the millet for 30-60 minutes is crucial for a fluffy texture; otherwise, the grains may remain gritty. Always roast the millet before boiling to prevent it from becoming a sticky mush. Adjust the water ratio slightly based on the type of millet; Barnyard millet needs less water, while Kodo or Foxtail benefit from a 1:2.5 ratio. If you prefer a softer, 'khichdi-like' consistency, add an extra 1/2 cup of water and cook for 2 minutes longer. For an extra protein boost, add 1/4 cup of sprouted moong beans along with the vegetables.
🍽️ Serving Suggestions
Serve hot with a side of chilled coconut chutney or spicy tomato pickle. A dollop of fresh plain yogurt on the side helps balance the spices and adds probiotics. Pair with a cup of hot South Indian Filter Coffee for an authentic breakfast experience. For a light lunch, serve alongside a simple cucumber and onion raita. Sprinkle some 'Podi' (spicy lentil powder) on top for an extra layer of flavor and crunch.