Introduction
Upma, yaani Uppittu, ek classic South Indian breakfast dish hai jo soft, spiced, and wholesome hoti hai. Andhra Pradesh aur Telangana me yeh breakfast me bohot popular hai, aur har ghar me subah ke nashta me banaya jata hai. Yeh dish semolina (rava) se traditional banai jati hai, lekin hum is version me Barnyard Millet (Samai in Telugu) use karenge, jo gluten-free, fiber-rich, and highly nutritious hai.
Barnyard millet ka taste mild aur slightly nutty hota hai, jo Upma ke spices ke saath perfectly blend hota hai. Yeh healthy breakfast option hai jo weight watchers, diabetics, aur fitness enthusiasts ke liye perfect hai. Is blog me mai aapko step-by-step bataunga kaise aap Andhra-style Barnyard Millet Upma ghar par banayein.
Ingredients
For Cooking Millet
- Barnyard Millet – 1 cup
- Water – 2 ½ cups
- Salt – ½ tsp
For Tempering (Tadka)
- Oil – 2 tbsp (gingelly oil preferred for authentic taste)
- Mustard Seeds – 1 tsp
- Cumin Seeds – ½ tsp
- Dry Red Chilies – 2, broken
- Green Chilies – 2–3, slit
- Curry Leaves – 1 sprig
- Chana Dal – 1 tsp
- Urad Dal – 1 tsp
- Hing (Asafoetida) – a pinch
- Grated Ginger – 1 tsp
Vegetables & Garnish
- Carrot – 2 tbsp, finely chopped
- Beans – 2 tbsp, chopped
- Capsicum – 2 tbsp, chopped
- Fresh Coriander – 1 tbsp, chopped
- Lemon Juice – 1 tsp (optional)
- Roasted Cashews – 1 tbsp (optional)
Step-by-Step Preparation
1. Preparing the Millet
- Wash barnyard millet 2–3 times thoroughly and soak for 15–20 minutes.
- Boil 2 ½ cups water in a pan. Add salt and soaked millet.
- Cook on medium flame until the millet grains are soft but not mushy.
- Drain any excess water and set aside. Spread millet on a plate to cool slightly for better texture.
2. Preparing the Tempering
- Heat oil in a wide pan.
- Add mustard seeds and let them splutter.
- Add cumin seeds, chana dal, urad dal, and dry red chilies. Fry until golden and aromatic.
- Add green chilies, curry leaves, hing, and grated ginger. Sauté for 1–2 minutes.
3. Sautéing Vegetables
- Add finely chopped carrot, beans, and capsicum to the tempering.
- Sauté on medium flame for 3–4 minutes until vegetables are slightly tender but still crunchy.
- Optional: Add roasted cashews for extra crunch and flavor.
4. Combining Millet and Tadka
- Add the cooked barnyard millet to the vegetable-tempering mixture.
- Mix gently, ensuring the millet grains are coated with the spiced oil and vegetables.
- Cook for 2–3 minutes on low flame, stirring occasionally.
- Optional: Squeeze 1 tsp lemon juice for extra tanginess and freshness.
- Garnish with chopped fresh coriander.
Serving Suggestions
- Serve hot with coconut chutney or pickle.
- It’s perfect for breakfast, brunch, or even a light dinner.
- Pairs well with plain yogurt on the side for a wholesome meal.
Health Benefits of Barnyard Millet Upma
- High in Fiber: Aids digestion and keeps you full longer.
- Gluten-Free: Safe for people with gluten intolerance.
- Low Glycemic Index: Suitable for diabetics.
- Rich in Protein & Minerals: Contains calcium, iron, and magnesium.
- Weight Management Friendly: Light and filling breakfast option.
Tips & Tricks
- Always soak barnyard millet before cooking to reduce cooking time and get softer grains.
- Avoid overcooking millet; it should be soft but grains separate.
- Use gingelly oil for authentic South Indian flavor.
- Customize vegetables according to season and availability.
- If preparing in bulk, store millet separately and add tempering just before serving to retain aroma.
Variations
- Spicy Version: Add ½ tsp red chili powder while sautéing vegetables.
- South Andhra Style: Add a pinch of jaggery with lemon juice for tangy-sweet flavor.
- Vegan Protein Boost: Toss in boiled green peas or cooked chickpeas.
- Quick Version: Use leftover millet from previous meal and just prepare tempering + veggies.
Conclusion
Barnyard Millet Upma (Uppittu) is a wholesome, nutritious, and flavorful breakfast dish that perfectly blends traditional Andhra flavors with a modern healthy twist. It’s light yet filling, easy to digest, and suitable for all age groups. This gluten-free, fiber-rich millet Upma is ideal for those looking to enjoy authentic Andhra cuisine without compromising on health.
By making this recipe, you get the perfect balance of taste, nutrition, and tradition — a breakfast that energizes your day the Andhra way!