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Proso millet Upma served in a bowl and on a brown mat with some mint on the side.

Millet Upma

Vegan and gluten-free Millet upma loaded with veggies, is a protein-rich healthy, delicious, and filling breakfast or lunch recipe.
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Course: Breakfast, Lunch
Cuisine: Indian, South Indian
Keyword: Diabetic Friendly, Gluten Free, Millet, Vegan
Prep Time: 10 minutes
Cook Time: 20 minutes
Soaking Time: 6 hours
Author: Renu Agrawal-Dongre

Equipment

Ingredients

  • ½ Cup millet Proso / Foxtail / Little
  • 1.5 Cups of Water
  • 1 Cup mixed veggies Cauliflower, carrot, pepper, aubergine
  • 1 small onion finely chopped
  • 1 small tomato finely chopped
  • 1-2 green chilies finely chopped As per taste
  • 1/2 inch ginger
  • ½ teaspoon turmeric powder
  • 1 teaspoon cumin seeds
  • 1 tablespoon oil/ghee
  • 1 teaspoon Salt (to taste)

Instructions

Ingredients

  • Millet Upma Ingredients.

Prep Work

  • Rinse and Soak the Millets for 6-8 hours or overnight.
    Soaked Millet.
  • When you are ready to cook, Clean and rinse all the veggies.
  • Chop them as required, preferably in bite-size pieces.
    1 Cup mixed veggies
  • Chop the onions and tomatoes and keep them aside.
    1 small onion finely chopped, 1 small tomato finely chopped
  • Finely chop the ginger, and green chili.
    1/2 inch ginger, 1-2 green chilies finely chopped
  • Rinse the millets again and drain the excess water.

Instant pot method

  • Switch on the Instant Pot in saute mode.
  • Add oil /ghee to the inner vessel of the pot.
    1 tablespoon oil/ghee
  • Once hot, add the cumin seeds and let it splutter.
    1 teaspoon cumin seeds
    Tempering of Cumin seeds in Oil.
  • Once done, add onion, ginger, and green chili and cook it for a minute or two until translucent.
    Adding of green chili and ginger.
  • Now add in the tomatoes, and turmeric powder and cook it further for 1-2 minutes.
    1 small tomato finely chopped, ½ teaspoon turmeric powder
    Adding of Tomatoes and Turmeric.
  • Add in the veggies and cook it for a minute.
    ½ Cup millet, 1 Cup mixed veggies, 1 teaspoon Salt (to taste), 1.5 Cups of Water
    Veggies Added to Masala.
  • Veggies Getting cooked in Instant Pot.
  • Add millet, water, and salt.
    Millet added to Masala.
  • Adding of Salt in veggies and millets in Instant Pot.
  • Water added in Instant Pot.
  • Close the instant pot lid and cancel the saute mode.
  • Switch it to pressure cooker mode for 10 minutes.
    Instant Pot Timer set to 10 minutes.
  • Once the pressure has settled and the pin dropped open the lid of the Instant Pot.
  • Gently fluff it with a fork and serve.

Pressure cooker Method

  • In a pressure cooker vessel, add oil /ghee.
    1 tablespoon oil/ghee
  • Once hot, add the cumin seeds and let them splutter.
    1 teaspoon cumin seeds
  • Once done, add onion, ginger, and green chili and cook it for a minute or two until translucent.
    1 small onion finely chopped, 1/2 inch ginger, 1-2 green chilies finely chopped
  • Now add in the tomatoes, and turmeric powder and cook it further for 1-2 minutes.
    1 small tomato finely chopped, ½ teaspoon turmeric powder
  • Add in the veggies, millet, water, and salt.
    ½ Cup millet, 1 Cup mixed veggies, 1 teaspoon Salt (to taste), 1.5 Cups of Water
  • Close the pressure cooker lid.
  • Pressure cook it for 4-5 whistles or depending on your pressure cooker settings.
  • Once done, switch it off.
  • Once the pressure has settled, open the lid of the Pressure cooker.
  • Gently fluff it with a fork and serve.

Open Pot Method

  • In a heavy bottom pot, add oil /ghee.
    ½ Cup millet
  • Once hot, add the cumin seeds and let them splutter.
    1 teaspoon cumin seeds
  • Once done, add onion, ginger, and green chili and cook it for a minute or two until translucent.
    1 small onion finely chopped, 1/2 inch ginger, 1-2 green chilies finely chopped
  • Now add in the tomatoes, and turmeric powder and cook it further for 1-2 minutes.
    1 small tomato finely chopped, ½ teaspoon turmeric powder
  • Add in the veggies, water, and salt.
    1.5 Cups of Water, 1 Cup mixed veggies, 1 teaspoon Salt (to taste)
  • Once the water comes to a boil, add in the millet.
  • Cook it on medium until almost all the water is absorbed and the millets are done.
  • They are done, when you are easily able to press them between your fingers.
  • Switch it off, and cover it for 10 minutes.
  • After 10 minutes, fluff it with a fork and serve.

Notes

  • Standard US Size cups and spoons were used. 1 cup = 237 ml, 1 teaspoon = 5 ml
  • Read above for replacements for Millet.
  • Read above for replacements for vegetables.
 
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Disclaimer: I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.