Hello, food lovers! If you’re on the lookout for a healthy, delicious, and easy-to-make dish, you’ve come to the right place. Today, we’re excited to share a fantastic recipe for Foxtail Millet Upma. Foxtail millet, also known as Thinai in Tamil or Kangni in Hindi, is a nutritious and versatile grain that’s perfect for a wholesome breakfast or a light meal. Packed with fiber, protein, and essential nutrients, this gluten-free grain is an excellent alternative to traditional rice or semolina upma. Let’s dive into this simple yet delectable Foxtail Millet Upma recipe!

Ingredients

For the Upma

• 1 cup foxtail millet (Thinai/Kangni)
• 2 tablespoons oil or ghee
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 tablespoon urad dal (split black gram)
• 1 tablespoon chana dal (split chickpeas)
• 1 medium onion, finely chopped
• 2-3 green chilies, slit
• 1-inch piece of ginger, grated
• 8-10 curry leaves
• 1 carrot, diced
• 1/2 cup green peas
• 1 bell pepper, diced
• 2 1/2 cups water
• Salt to taste
• Fresh coriander leaves, chopped for garnish
• Lemon wedges for serving

Instructions

Step 1: Prepare the Millet

1. Rinse and Toast:
   • Rinse the foxtail millet thoroughly under running water until the water runs clear.
   • In a dry pan, toast the millet on medium heat for 2-3 minutes until it emits a nutty aroma. This step enhances the flavor and prevents the grains from sticking together. Set aside.

Step 2: Cook the Vegetables

2. Heat the Oil:
   • In a large pan or wok, heat the oil or ghee over medium heat.
   • Add the mustard seeds and let them splutter.
   • Add the cumin seeds, urad dal, and chana dal. Sauté until the dals turn golden brown.
3. Add Aromatics:
   • Add the chopped onion, green chilies, grated ginger, and curry leaves.
   • Sauté until the onions turn translucent.
4. Cook the Vegetables:
   • Add the diced carrot, green peas, and bell pepper. Sauté for 3-4 minutes until the vegetables are partially cooked.

Step 3: Cook the Millet Upma

5. Add Water and Boil:
   • Add 2 1/2 cups of water to the pan. Add salt to taste and bring it to a boil.
6. Cook the Millet:
   • Once the water is boiling, add the toasted foxtail millet.
   • Stir well, reduce the heat to low, and cover the pan with a lid.
   • Let it simmer for about 10-12 minutes or until the millet is cooked and the water is absorbed. Stir occasionally to prevent sticking.

Step 4: Final Touch

7. Fluff and Garnish:
   • Once the millet is cooked, turn off the heat and let it sit for a few minutes.
   • Fluff the upma with a fork to separate the grains.
   • Garnish with freshly chopped coriander leaves.

Step 5: Serve

8. Serve Hot:
   • Transfer the Foxtail Millet Upma to a serving bowl.
   • Serve hot with lemon wedges on the side for a zesty flavor boost.

Tips and Tricks

• Consistency: Adjust the water quantity based on your preferred consistency. For a softer upma, add a little more water.
• Vegetables: Feel free to add or substitute vegetables based on your preference. Vegetables like beans, corn, or spinach can be great additions.
• Spice Level: Adjust the number of green chilies according to your heat tolerance. You can also add a pinch of red chili powder for extra heat.

Health Benefits of Foxtail Millet

• Nutrient-Rich: Foxtail millet is high in protein, fiber, vitamins, and minerals like iron, magnesium, and phosphorus.
• Gluten-Free: It’s naturally gluten-free, making it a great option for those with gluten intolerance or celiac disease.
• Low Glycemic Index: Foxtail millet has a low glycemic index, which helps in managing blood sugar levels and is beneficial for diabetics.
• Digestive Health: The high fiber content aids in digestion and promotes a healthy gut.

This Foxtail Millet Upma is not only delicious but also incredibly healthy, making it a perfect dish for those looking to enjoy traditional flavors with a modern, nutritious twist.

Happy cooking and enjoy your wholesome Foxtail Millet Upma!

We hope you love this Foxtail Millet Upma recipe as much as we do! Share your creations and experiences with us in the comments below. Don’t forget to tag us on social media to show off your healthy and delicious upma. Bon appétit!