Introduction

Multi Millet Upma is a nutritious and delicious take on the traditional South Indian upma, made using a variety of millets instead of the usual semolina. This wholesome dish is packed with fiber, protein, and essential minerals, making it an excellent choice for a healthy breakfast or a light meal. Multi Millet Upma is easy to prepare and can be enjoyed with coconut chutney or a pickle. Let’s dive into the recipe for this vibrant and healthy dish.

Ingredients

• 1 cup mixed millets (foxtail millet, barnyard millet, kodo millet, little millet, and proso millet)
• 2 cups water
• 1 medium onion, finely chopped
• 1 medium carrot, finely chopped
• 1/4 cup green peas (fresh or frozen)
• 1 small bell pepper, finely chopped
• 2-3 green chilies, slit
• 1-inch piece ginger, grated
• 2 tablespoons oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 tablespoon urad dal (split black gram)
• 1 tablespoon chana dal (split Bengal gram)
• 10-12 curry leaves
• 1/4 teaspoon turmeric powder
• Salt to taste
• Fresh coriander leaves, chopped for garnish
• Lemon wedges for serving

Instructions

1. Preparation:
   • Rinse the mixed millets thoroughly under running water. Drain and set aside.
   • Chop the vegetables and grate the ginger.
2. Roasting the Millets:
   • In a dry pan, lightly roast the mixed millets on low heat for about 5 minutes until they become aromatic. This step enhances the flavor and texture of the millets. Set aside.
3. Cooking the Upma:
   • Heat oil in a large pan or kadai over medium heat. Add mustard seeds and let them splutter.
   • Add cumin seeds, urad dal, and chana dal. Sauté until the dals turn golden brown.
   • Add curry leaves, slit green chilies, and grated ginger. Sauté for a minute until fragrant.
   • Add chopped onions and sauté until they turn translucent.
   • Add the chopped carrots, green peas, and bell pepper. Sauté for 2-3 minutes until the vegetables are slightly tender.
   • Add turmeric powder and salt. Mix well.
4. Cooking the Millets:
   • Add the roasted mixed millets to the pan with the sautéed vegetables. Stir to combine.
   • Pour in 2 cups of water and bring it to a boil.
   • Reduce the heat to low, cover the pan, and let it simmer for about 15-20 minutes, or until the millets are cooked and the water is absorbed. Stir occasionally to prevent sticking.
5. Finishing Touches:
   • Once the millets are cooked and the water is fully absorbed, fluff the upma gently with a fork.
   • Garnish with freshly chopped coriander leaves.
6. Serving:
   • Serve the Multi Millet Upma hot with a side of coconut chutney, pickle, or a squeeze of lemon juice for an extra burst of flavor.

Tips and Variations

• Consistency: Adjust the amount of water according to your preference for the upma’s consistency. Add more water for a softer texture.
• Vegetables: Feel free to add or substitute other vegetables like beans, corn, or spinach.
• Nuts: For added crunch and nutrition, you can add roasted cashews or peanuts.

Health Benefits

Multi Millet Upma is a powerhouse of nutrition:

• Mixed Millets: High in fiber, protein, and essential minerals, they support digestive health, weight management, and overall well-being.
• Vegetables: Packed with vitamins, minerals, and antioxidants, enhancing the nutritional profile of the dish.
• Spices: Contain anti-inflammatory and antioxidant properties, contributing to overall health.

Conclusion

Multi Millet Upma is a delicious and nutritious dish that makes for a perfect breakfast or light meal. Its blend of different millets and vegetables provides a satisfying and healthy option for those looking to incorporate more whole grains into their diet. Try making Multi Millet Upma at home and enjoy the delightful flavors and health benefits of this traditional dish!

Feel free to share your experiences or variations of this recipe in the comments below. Happy cooking!