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Proso Millet Upma

A healthy, gluten-free Indian breakfast made with proso millet, vegetables and spices. Nutritious, filling and quick to cook.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 2 plates
Course: Breakfast, Light meal
Cuisine: Indian
Calories: 200
Ingredients Equipment Method Notes

Ingredients
  

Ingredients
  • 1/2 cup proso millet washed and soaked for 30 minutes
  • 1 tbsp sesame oil (or any cooking oil)
  • 1/2 tsp mustard seeds
  • 1/2 tsp split chana dal
  • 1/2 tsp split urad dal
  • 1 small onion finely chopped
  • 1 tomato medium, chopped (optional)
  • 1/4 cup grated carrot optional vegetable
  • 1/4 cup green peas optional vegetable
  • 1/2 tsp ginger, grated optional
  • 1-2 green chillies finely chopped, adjust to taste
  • 5-6 leaves curry leaves
  • 1/4 tsp turmeric powder optional
  • 1 tsp salt or as per taste
  • 1 1/4 cups hot water or as needed to cook millet
  • 1 tbsp fresh coriander leaves chopped for garnish
  • 1 tsp lemon juice optional, for flavor

Equipment

  • kadai or heavy-bottomed pan

Method
 

  1. Wash the proso millet thoroughly 2–3 times. Soak in water for about 30 minutes. Drain and keep aside.
  2. Heat oil in a heavy-bottomed pan or kadai over medium heat. When hot, add mustard seeds. Let them splutter.
  3. Add chana dal and urad dal. Fry till they turn light golden and crisp.
  4. Add curry leaves, chopped green chillies and grated ginger (if using). Sauté for a few seconds till aroma releases.
  5. Add chopped onion (and tomato if using). Sauté till onion turns soft and slightly translucent.
  6. Add grated carrot, green peas (or other vegetables), turmeric powder and salt. Mix well and sauté for 2–3 minutes.
  7. Add the drained proso millet. Stir gently to combine with the vegetables and spices.
  8. 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.
  9. Once cooked, turn off heat. Let it rest covered for 2 minutes. Then fluff up the upma gently with a fork.
  10. 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.