5 from 3 votes
Millet Upma (Samai Upma)
Millet Upma is a quick and nutritious South Indian dish made with millet and vegetables. This wholesome, gluten-free breakfast is mildly spiced and can be prepared on the stovetop or in an instant pot in less than 30 minutes, making it an ideal one-pot meal for any time of day.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
4
Calories:
319 kcal
Course:
Breakfast
Cuisine:
Indian
Ingredients
- 2 tablespoon ghee or oil
- 1 teaspoon urad dal optional
- 1 teaspoon mustard seeds aka rai
- 1 pinch asafoetida skip for gluten-free, aka hing
- 2 tablespoon cashews optional, about 12-14
- 8-10 leaves curry leaves aka Kadi Patta
- 1 green chili pepper chopped, optional
- 1 teaspoon ginger grated
- 1/2 cup onion chopped
- 1/2 cup carrot cut into small pieces or grated, optional
- 1/4 cup green peas
- 1 teaspoon salt adjust to taste
- 1/4 teaspoon turmeric powder optional, ground, aka Haldi powder
- 1 cup millet soaked for 15 minutes and drained, I used little millets/samai
- 2 cup water use 1.5 cups for instant pot
- 2 teaspoon lime juice
- cilantro chopped, to garnish, leaves
Instructions
- Wash and soak millets: Add the millets to a bowl and wash them with ample water. Change the water and wash a couple of times. Then, soak the millets in water for 15 minutes while you prepare the tempering for the upma.
Cup of Yum
Stovetop Method:
- Heat large heavy bottom pan on medium-high heat. Add ghee/oil and let it heat.
- Add urad dal and mustard seeds, and let them crackle. Then, add the cashews and saute till they are light golden.
- Add the curry leaves and green chili pepper. Then add onions, ginger and sauté for 2-3 minutes.
- Add carrots and green peas and sauté for another 2-3 minutes.
- Now, drain the soaking water from the millets and add them to the pan. Add the salt, turmeric, and water. Give it all a good stir.
- Cover the pan with a lid and let the millets cook and absorb all the water on medium-low flame. Stir couple of times in between. Turn off flame and let it rest.
- Remove the lid and add the lime juice to the upma. Garnish with cilantro leaves. Millet upma is ready to be served.
Instant Pot Method
- Heat the instant pot on saute mode. Then, follow the initial steps until adding the millets, salt, turmeric, and water. (1.5 cups)
- Change the instant pot setting to pressure cook (manual) mode on high pressure for 3 minutes.
- When the instant pot beeps, let the pressure release naturally. Remove the steel insert from the instant pot and fluff the millets with a fork.
- Add the lime juice to the upma. Garnish with cilantro leaves. Millet upma is ready to be served.
Notes
- Vegetables: You can use vegetables of your choice. Some options are bell peppers, corn, edamame, and green beans. You can also add lightly sauteed tofu or paneer to increase the protein in this recipe.
- Soaking: Soaking the millets helps reduce cooking time. If not soaking, cook for 6 minutes on high pressure in the instant pot.
- Millets: I used little millets, which cook quickly. If using other types of millets, such as foxtail millets, increase the pressure cooking time to 8 minutes.
Nutrition Information
Calories
319kcal
(16%)
Carbohydrates
45g
(15%)
Protein
8g
(16%)
Fat
12g
(18%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
4g
(20%)
Cholesterol
19mg
(6%)
Sodium
641mg
(27%)
Potassium
248mg
(5%)
Fiber
7g
(28%)
Sugar
3g
(6%)
Vitamin A
2896IU
(58%)
Vitamin C
88mg
(98%)
Calcium
44mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 319
% Daily Value*
| Calories | 319kcal | 16% |
| Carbohydrates | 45g | 15% |
| Protein | 8g | 16% |
| Fat | 12g | 18% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Cholesterol | 19mg | 6% |
| Sodium | 641mg | 27% |
| Potassium | 248mg | 5% |
| Fiber | 7g | 28% |
| Sugar | 3g | 6% |
| Vitamin A | 2896IU | 58% |
| Vitamin C | 88mg | 98% |
| Calcium | 44mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.