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5.0 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
10 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 (Rai)
  • 1 pinch asafoetida (hing) skip for gluten-free
  • 2 tablespoon cashews optional, about 12-14
  • 8-10 leaves Curry Leaves (Kadi Patta)
  • 1 green chili pepper chopped, optional
  • 1 teaspoon ginger grated
  • 1/2 cup onion chopped
  • 1/2 cup carrots cut into small pieces or grated, optional
  • 1/4 cup green peas
  • 1 teaspoon salt adjust to taste
  • 1/4 teaspoon Ground Turmeric (Haldi powder) optional
  • 1 cup Millets 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 leaves chopped, to garnish

Instructions

    Cup of Yum
  1. 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.
Stovetop Method:
  1. Heat large heavy bottom pan on medium-high heat. Add ghee/oil and let it heat.
  2. Add urad dal and mustard seeds, and let them crackle. Then, add the cashews and saute till they are light golden.
  3. Add the curry leaves and green chili pepper. Then add onions, ginger and sauté for 2-3 minutes.
  4. Add carrots and green peas and sauté for another 2-3 minutes.
  5. 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.
  6. 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.
  7. 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
  1. Heat the instant pot on saute mode. Then, follow the initial steps until adding the millets, salt, turmeric, and water. (1.5 cups)
  2. Change the instant pot setting to pressure cook (manual) mode on high pressure for 3 minutes.
  3. 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. 
  4. 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 Monounsaturated Fat 4g Cholesterol 19mg (6%) Sodium 641mg (27%) Potassium 248mg (7%) Fiber 7g (28%) Sugar 3g (6%) Vitamin A 2896IU (58%) Vitamin C 88mg (98%) Calcium 44mg (4%) Iron 2mg (11%)

Nutrition Facts

Serving: 4Serving

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.