📝 About This Recipe
A vibrant and nutritious twist on the classic South Indian breakfast, this Millet Upma swaps traditional semolina for protein-packed foxtail millet. It features a delightful interplay of nutty grains, crunchy tempered lentils, and the earthy sweetness of fresh garden vegetables. Perfectly light yet deeply satisfying, this dish brings an ancient superfood to the modern table with aromatic curry leaves and a hint of zesty lemon.
🥗 Ingredients
The Grains
- 1 cup Foxtail Millet (thoroughly rinsed and drained)
- 2.5 cups Water (hot water preferred for faster cooking)
- 1 teaspoon Salt (adjust to taste)
The Tempering (Tadka)
- 2 tablespoons Ghee or Peanut Oil (ghee adds a richer flavor)
- 1 teaspoon Mustard Seeds
- 1/2 teaspoon Cumin Seeds
- 1 teaspoon Urad Dal (split black gram for crunch)
- 1 teaspoon Chana Dal (Bengal gram for crunch)
- 10-12 pieces Raw Cashew Nuts (halved)
- 12-15 leaves Curry Leaves (fresh is essential)
- 1-2 pieces Dried Red Chili (broken into halves)
Aromatics and Vegetables
- 1 inch Ginger (finely minced or grated)
- 2-3 pieces Green Chilies (slit lengthwise)
- 1 medium Red Onion (finely chopped)
- 1 small Carrot (finely diced)
- 1/4 cup Green Peas (fresh or frozen)
- 1/4 cup French Beans (finely chopped)
Finishing Touches
- 2 tablespoons Fresh Cilantro (finely chopped)
- 1 tablespoon Lemon Juice (freshly squeezed)
- 1 tablespoon Grated Coconut (optional 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 15-30 minutes to ensure even cooking and better digestion.
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2
Drain the soaked millet completely. In a dry pan over medium heat, lightly toast the millet for 3-4 minutes until it smells nutty and the moisture has evaporated. Set aside.
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3
Heat ghee or oil in a heavy-bottomed pan or kadai over medium heat. 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, chana dal, and cashew nuts. Sauté until the dals turn a beautiful golden brown and the cashews are toasted.
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5
Stir in the dried red chilies, slit green chilies, minced ginger, and fresh curry leaves. Be careful as the curry leaves may splutter.
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6
Add the chopped onions and sauté for 3-4 minutes until they become translucent and soft, but not browned.
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7
Incorporate the diced carrots, beans, and peas. Sauté for another 2-3 minutes to slightly soften the vegetables.
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8
Pour in 2.5 cups of water and add salt. Bring the mixture to a rolling boil.
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9
Gradually add the toasted millet to the boiling water, stirring constantly to prevent any lumps from forming.
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10
Reduce the heat to the lowest setting, cover the pan with a tight-fitting lid, and cook for 10-12 minutes. The millet should absorb all the water and become tender.
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11
Turn off the heat and let the upma rest, covered, for 5 minutes. This 'resting phase' allows the grains to fluff up perfectly.
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12
Remove the lid, fluff the upma gently with a fork, and stir in the lemon juice and fresh cilantro. Garnish with grated coconut if desired and serve hot.
💡 Chef's Tips
For the best texture, always toast the millet after rinsing; this prevents it from becoming mushy. If you prefer a softer, porridge-like consistency, increase the water to 3 cups. Soaking millets for at least 30 minutes helps break down phytic acid, making the nutrients easier for your body to absorb. You can substitute Foxtail millet with Barnyard or Kodo millet using the same measurements. Always use a heavy-bottomed pot to ensure the heat distributes evenly and the bottom doesn't scorch.
🍽️ Serving Suggestions
Serve hot with a side of creamy Coconut Chutney or spicy Tomato Chutney. Pair with a dollop of fresh plain yogurt or a bowl of Mixed Vegetable Sambar. For a traditional South Indian experience, enjoy it with a steaming cup of Filter Coffee. Sprinkle a spoonful of 'Podi' (spiced lentil powder) and a drizzle of extra ghee on top for an extra flavor boost. Serve alongside some crispy Papad or a spicy Mango Pickle.