Millet Upma: A Healthy and Gluten-Free Breakfast Option for a Nutrient-Rich Start to Your DayMillet Upma: A Healthy and Gluten-Free Breakfast Option for a Nutrient-Rich Start to Your Day

Millet Upma is a traditional South Indian breakfast dish that is made with millet grains, vegetables, and spices. It is a healthy and nutritious alternative to the popular rava Upma. Millet, which is a gluten-free grain, adds a unique texture and flavor to this dish. Here are some key points about Millet Upma:

Millet Upma can be made with various types of millet, such as foxtail millet, little millet, barnyard millet, or a mixture of different millets. Each variety has its own different taste and texture.


Nutritional Benefits of Millet Upama: Millet is a nutrient-rich grain that is high in fiber, protein, vitamins, and minerals. It is gluten-free, making it suitable for individuals with gluten intolerance or celiac disease. Millet also has a low glycemic index, which means it releases glucose into the bloodstream slowly and helps maintain stable blood sugar levels.

Preparation to make Millet Upama: To make Millet Upma, the millet grains are first washed and soaked for a short period of time, typically around 30 minutes. This helps in softening the grains and reducing the cooking time. After soaking, the millet is drained and then cooked along with vegetables, spices, and tempered with mustard seeds, urad dal, and curry leaves.

Versatility of Millet Upama: Millet Upma can be customized with a variety of vegetables such as onions, carrots, peas, bell peppers, and beans, based on personal preference. This allows for a colorful and flavorful dish. Additional seasonings like turmeric, ginger, and green chilies can be added for enhanced taste.

Millet Upama Serving: Millet Upma is usually served hot as a breakfast dish. It can be enjoyed on its own or accompanied by coconut chutney, sambar (a lentil-based vegetable stew), or a side of yogurt. It is also commonly served with a squeeze of lemon juice for a tangy flavor.

Health Benefits of Millet Upama: Millet Upma is a wholesome and nutritious breakfast option. Millets are rich in dietary fiber, which aids digestion and promotes a feeling of fullness. The combination of millets and vegetables provides essential vitamins, minerals, and antioxidants. This dish is considered beneficial for weight management, heart health, and overall well-being.

Here’s a step-by-step explanation of how prepared Millet Upama:


  • 1 cup millet (any variety like foxtail millet, little millet, or barnyard millet)
  • 1 small onion, finely chopped
  • 1 small carrot, finely chopped
  • 1 small capsicum, finely chopped
  • 1-2 green chilies, finely chopped
  • 1/4 cup green peas (optional)
  • 1 teaspoon mustard seeds
  • 1 teaspoon urad dal (split black gram)
  • 1 teaspoon chana dal (split Bengal gram)
  • A few curry leaves
  • 2 tablespoons oil or ghee
  • Salt to taste
  • Water


Millet Upama Recipe How to make:

  • Rinse the millet thoroughly in water and soak it for about 30 minutes. Then, drain the water and set it aside.
  • Heat oil or ghee in a pan or kadai /wok over medium heat. Add the mustard seeds and let them splutter.
  • Add the urad dal and chana dal to the pan and sauté until they turn golden brown.
  • Add the chopped onions, green chilies, and curry leaves. Sauté until the onions become translucent.
  • Add the chopped vegetables like carrots, capsicum, and green peas and sauté for a couple of minutes.
  • Now, add the soaked and drained millet to the pan. Mix well with the vegetables.
  • Add 2 cups of water and salt to taste. Mix everything together.
  • Cover the pan and let it cook on low heat for about 15-20 minutes, or until the millet is cooked and the water is absorbed.
  • Once the millet is cooked, turn off the heat and let it rest for a few minutes.
  • Fluff the millet upama with a fork and serve hot.

Millet Upma is typically enjoyed with coconut chutney, pickle, or yogurt. It’s a wholesome and filling breakfast option that provides a good dose of fiber and nutrients. Feel free to customize the vegetables and spices as per your preference.

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