Who says breakfast can’t be both delicious and nourishing? ✨ Introducing Foxtail Millet Upma, a light, savory South Indian classic reimagined with one of the most ancient and nutrient-rich millets — Foxtail Millet (Thinai).
This wholesome dish brings together the goodness of millets with the comforting flavors of traditional upma — spiced with curry leaves, mustard seeds, green chilies, and veggies. 🥕🌿 It’s a beautiful way to begin your day on a healthy and hearty note!
Packed with fiber, protein, and essential minerals, Foxtail Millet Upma not only fuels your body but also keeps you feeling fuller for longer. Whether you’re looking for a diabetes-friendly, gluten-free, or simply balanced breakfast — this upma is a perfect fit! 🍽️
🧂 Ingredients
🌾 Main Ingredients:
- 1 cup Foxtail Millet (Thinai)
- 2½ cups Water
- 1 tbsp Oil or Ghee
- 1 tsp Mustard Seeds
- 1 tsp Urad Dal (split black gram)
- 1 tsp Chana Dal (split Bengal gram)
- 1–2 Green Chilies, slit
- 1 Dry Red Chili, broken
- 8–10 Curry Leaves
- 1 medium Onion, finely chopped
- ½ cup Mixed Vegetables (carrot, beans, peas, capsicum)
- Salt to taste
🌿 Optional Garnish:
- Fresh Coriander Leaves, chopped
- A squeeze of Lemon Juice
- 1 tbsp Grated Coconut
🔥 Preparation Steps
🥣 Step 1: Dry Roast the Millet
- In a pan, dry roast Foxtail Millet on low heat for 3–4 minutes until aromatic.
- Set aside to cool — this helps in getting fluffy, non-sticky upma.
🌶️ Step 2: Prepare the Tempering
- Heat oil or ghee in a pan.
- Add mustard seeds and let them splutter.
- Add urad dal, chana dal, and roast till golden brown.
- Toss in green chilies, red chili, and curry leaves — sauté for a few seconds.
🧅 Step 3: Add Vegetables & Spices
- Add chopped onions and sauté until translucent.
- Stir in the mixed vegetables and cook for 2–3 minutes.
- Add salt and 2½ cups of water. Bring it to a boil.
🌾 Step 4: Add Millet & Cook
- Slowly add the roasted foxtail millet while stirring continuously to avoid lumps.
- Cover and cook on low flame for 8–10 minutes, stirring occasionally.
- Once the millet is soft and the water is absorbed, turn off the flame.
🍋 Step 5: Garnish & Serve
- Add chopped coriander, lemon juice, and grated coconut.
- Mix well and serve warm with coconut chutney or curd.
💡 Tips & Tricks
🌾 Roasting is key! It prevents the millet from becoming mushy.
🥕 Add vegetables of your choice like bell peppers, beans, or corn for extra flavor and color.
🍋 Always add lemon juice at the end for a fresh, zesty touch.
💧 Adjust water slightly depending on the brand or texture of millet.
🌿 For a richer version, replace oil with desi ghee.
🌸 Health Benefits of Foxtail Millet Upma
✅ Rich in Protein & Fiber: Keeps you full and energized throughout the day.
✅ Low Glycemic Index: Ideal for diabetics and weight management.
✅ Heart-Healthy: Helps reduce cholesterol and supports good heart health.
✅ Iron & Calcium Boost: Strengthens bones and improves energy levels.
✅ Gluten-Free & Easy to Digest: Perfect for those with gluten intolerance.
🌈 Conclusion
Foxtail Millet Upma is more than just a breakfast dish — it’s a bowl of comfort, tradition, and nutrition all rolled into one! 🌾💛 With its nutty flavor, soft texture, and vibrant spices, it transforms your morning into a healthy feast.
Whether served with a dollop of coconut chutney or enjoyed plain with curd, this millet upma is guaranteed to brighten your mornings and keep you going strong through the day. 🌞
So next time you plan your breakfast, ditch the semolina and bring Foxtail Millet to your table — your body will thank you for the upgrade! ✨