Proso Millet Upma
A healthy, gluten-free Indian breakfast made with proso millet, vegetables and spices. Nutritious, filling and quick to cook.
Ingredients
Equipment
Method
- Wash the proso millet thoroughly 2–3 times. Soak in water for about 30 minutes. Drain and keep aside.
- Heat oil in a heavy-bottomed pan or kadai over medium heat. When hot, add mustard seeds. Let them splutter.
- Add chana dal and urad dal. Fry till they turn light golden and crisp.
- Add curry leaves, chopped green chillies and grated ginger (if using). Sauté for a few seconds till aroma releases.
- Add chopped onion (and tomato if using). Sauté till onion turns soft and slightly translucent.
- Add grated carrot, green peas (or other vegetables), turmeric powder and salt. Mix well and sauté for 2–3 minutes.
- Add the drained proso millet. Stir gently to combine with the vegetables and spices.
- Pour hot water and stir. Bring it to a gentle boil. Then cover with lid and cook on low-medium flame for about 10–12 minutes or until millet becomes soft and water is absorbed.
- Once cooked, turn off heat. Let it rest covered for 2 minutes. Then fluff up the upma gently with a fork.
- Finally, sprinkle chopped coriander leaves and drizzle lemon juice (if using). Give a gentle stir and serve hot.
Notes
You can add other seasonal vegetables of your choice. For richer flavour, a small piece of ghee at the end works well. Serve with coconut chutney or plain yogurt for a balanced meal.
Abhinav is the Founder of Diet Dekho, helping people manage weight and lifestyle health through simple, practical nutrition and personalized diet plans.