Wholesome Mornings Gluten-Free Barnyard Millet Upma Recipe

Start your day on a healthy and delicious note with Barnyard Millet Upma! This gluten-free breakfast option is not only light on the stomach but also packed with essential nutrients, making it an ideal choice for health-conscious individuals. Rich in dietary fiber and low on the glycemic index, barnyard millet supports digestion and provides long-lasting energy.

Why Choose Barnyard Millet?

Barnyard millet, also known as Sanwa or Samai, is a powerhouse of nutrition.Yes,it deserves a place on your breakfast table:

Rich in Fiber: Promotes good digestion and gut healthHigh in fiber for improved digestion and gut health.

High in Iron and Magnesium: Supports energy production and bone health.

Gluten-Free and Low-Calorie: Perfect for those with gluten intolerance or anyone looking to manage their weight.

Ingredients

Main Ingredients

• Barnyard Millet (Sanwa/Samai) – 1 cup
• Water – 2.5 cups

For Tempering

• Vegetable Oil/Ghee – 2 tablespoons
• Mustard Seeds – 1 teaspoon
• Cumin Seeds (Jeera) – 1 teaspoon
• Curry Leaves – 8-10 leaves
• Green Chili – 2, finely chopped
• Ginger – 1 teaspoon, grated

Vegetables

• Onion – 1 medium, finely chopped
• Carrot – 1 small, finely chopped
• Beans – 6-8, chopped
• Green Peas – 2 tablespoons
• Spices and Garnish
• Turmeric Powder – 1/4 teaspoon
• Salt – to taste
• Fresh Coriander Leaves – 2 tablespoons, chopped
• Lemon Juice – 1 tablespoon (optional)

Method

Step 1: Prepare the Millet

• Rinse the barnyard millet thoroughly under running water to remove impurities.
• Dry roast the millet in a pan over medium heat until it emits a nutty aroma. Set aside.

Step 2: Temper the Spices

• Heat oil in a pan over medium heat.
• Add mustard seeds and let them splutter. Then, add cumin seeds, curry leaves, green chili, and grated ginger. Sauté for a few seconds until aromatic.

Step 3: Add Vegetables

• Add chopped onions and cook till gets slightly brown.
• Stir in the carrots, beans, and green peas. Cook the vegetables are slightly tender.

Step 4: Combine Millet and Cook

• Stir in the roasted millet and turmeric powder, mixing well with the vegetables.
• Add water and salt, then stir thoroughly. Cover the pan with a lid and let it cook on low flame for 10-12 minutes or until the millet is soft and the water is absorbed.

Step 5: Garnish and Serve

• Garnish with coriander and drizzle lemon juice (optional)
• Serve hot with coconut chutney or plain yogurt for a wholesome, balanced breakfast.