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Upma is often savoured either for breakfast or as an evening fare, but it still makes for a nutritious and filling meal on its own. Prepared in South Indian style, upma is described as a savoury thick porridge. It is usually made with roasted semolina or rava and an assortment of vegetables, such as beans, carrots, green peas, and tomatoes. It is then flavoured with chana dal, urad dal, mustard seeds, cumin seeds, turmeric powder, green chilis, and onions.
A healthier upma option is to make it with foxtail millet instead of semolina, which reduces the carbohydrate content and is ideal for those suffering from diabetes and for those who are looking to lose weight. The wholesome Foxtail Upma combines various subtle savoury and mildly spicy with crunchy vegetables. Foxtail Millet Upma can be served with coconut chutney,and savoured with a hot cup of coffee or tea.
Upma, also known as uppumavu or uppittu, is a well-known breakfast dish, popular both in Tamil Nadu, Karnataka, Kerala, Telangana, Andhra Pradesh, and Maharashtra. It is also known outside of India, in Sri Lanka. While upma is commonly made with roasted semolina it can also be made with roasted rice flour. Upma is said to have originated in South India and it is said that its literal translation is upma, which means salt, and maavu, which means flour.
Foxtail millet is rich in fibre and calcium, making it super healthy. This millet is widely grown in Asia, and its scientific name is Setaria Italia. It is also high in Vitamin B12 and iron.
Here is the recipe for Foxtail Millet Upma.
Ingredients:
- ½ cup foxtail millet
- 1 onion
- 1 tsp chana dal
- 1 tsp urad dal
- ½ tsp mustard seeds
- ½ tsp cumin seeds
- 1 carrot
- ½ tomato
- ½ tsp turmeric powder
- 1-2 green chillies
- 2-3 beans
- A few shelled green peas
- A few curry leaves
- Salt
Method:
- Wash and rinse the foxtail millet and then soak it in a bowl of water for 15 minutes or 20 minutes.
- In a pan, heat two tsps of oil.
- Add one tsp of chana dal, one teaspoon of urad dal, one teaspoon of mustard seeds, and one tsp of cumin seeds.
- Let the mustard seeds splutter. Then chop the onions and add chopped green chillies.
- Now, add the curry leaves and saute all the ingredients well.
- Chop one carrot and add, chop the beans and add, mix well.
- Chop the half tomato, add one tsp of salt, half tsp of turmeric powder, half cup of water, and mix well.
- Cover the pan and let the upma cook for four to five minutes.
- Then, add the soaked foxtail millet and let the upma cook for 10 to 15 minutes.
- Serve the upma hot.
