Millet upma

Millet Upma is a wholesome dish that not only satisfies hunger but also provides essential nutrients. Millets are rich in fibre, protein, and minerals like magnesium and phosphorus, making this dish a nutritious choice. Additionally, the variety of vegetables and spices used in this recipe add both flavour and health benefits.

Ingredients:

• ½ cup proso millet
• 2 cups water
• ½ cup finely chopped green beans
• ½ cup finely chopped carrots
• ½ cup peas
• ¼ cup finely chopped coriander

Preparation:

• Soak the millets in water for 2-3 hours.

Flavouring:

• 1 teaspoon black mustard seeds
• ½ teaspoon cumin seeds
• ½ teaspoon grated fresh ginger
• ½ tablespoon chopped peanuts
• 10-15 curry leaves
• 2 small green chilis, finely chopped
• ½ teaspoon asafoetida powder
• 1 tablespoon lemon juice
• 1 ½ teaspoon rock salt

Garnish:

• ½ tablespoon crushed peanuts
• Chopped coriander leaves

Method:

• Dry roast the mustard seeds, cumin seeds, green chilis, ginger, and peanuts in a pan for about 5-8 minutes.
• Add curry leaves and roast for another minute.
• Add beans, carrots, and peas to the pan and sauté with roasted spices for 2 minutes.
• Pour 2 cups of water into the pan, cover, and let the vegetables cook for 15 minutes.
• After 15 minutes, add the soaked millet and asafoetida with one cup of water to the vegetables. Stir well, cover the lid, and let it cook until the millet is tender and all the water is absorbed. Add more water if needed.
• Once cooked, switch off the stove and add lemon juice, salt, and chopped coriander. Stir well and cover for another 2 minutes to let the flavors meld.
• Garnish with crushed peanuts and additional coriander before serving. Enjoy this nutritious Millet Upma with coconut chutney for a satisfying meal.