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Sunday, 3 September 2017

Barnyard Millet Upma


Millet are small-grained, annual, warm-weather cereals belonging to grass family. India is the world's largest producer of millet. Millet are gluten free and high in their nutritional content. So people affected by gluten- related disorders and wheat allergy sufferers , can replace gluten containing cereals in their diets with millet. Bajra, Jowar, Ragi are some of the popular millet in India . I often make jowar and bajra roti instead of wheat chapati. Thalipeet which is a staple food in typical Maharashtrian families like mine, uses bajra and jowar along with other grains and pulses. Apart from this i use ragi flour in my cakes, biscuits and desserts.

Today i am sharing a delicious upma recipe using Barnyard Millet. Barnyard millet (Echinochloa frumantacea) is a wholesome grain easily available in India, is economical  and makes tasty food for all age groups. Barnyard millet  tastes almost similar to broken rice when cooked, and as cereal grains are not consumed during fasts in India , so it is a popular ingredient during fasting days. 

                           

 Barnyard millet is called Shyama in Bengali , Vari che tandul (Bhagar) in Marathi, Moraiyo in Gujarati ,Sama ke chawal (vrat wale chawal) in Hindi, oodalu in Kannada , udalu in Telugu and kuthiraivolly in Tamil. It has many health benefits. It is low in calories, rich in fibre, is a low glycemic index food, is gluten free and a good source of iron and is high in phosphorous and calcium. It has 6 times more of fibre than wheat, making it an ideal weight loss millet. Many food preparations can be made with it in a jiffy and one should not restrict it to just fasting food. Barnyard millet porridge serves as a delicious baby food too.


 Coming to the recipe, barnyard millet upma is a delicious gluten free and healthy upma dish loaded with wholesome goodness of vegetables. Peanuts  give a nice nutty flavor to the upma. The dish cooks very fast and the recipe is similar to the rava upma. Barnyard millet upma can be had for breakfast, lunch or dinner and it tastes best when served hot. It can be served with curd or raita. I have served it with pomegranate raita. The recipe is onion garlic free and if you skip green peas, the upma can serve as a fasting food ( food for vrat) during Navratri fasts. Barnyard millet upma is perfect breakfast option for diabetic patients and people who are ill. This upma is easily digestible and can be given to toddlers also( just skip adding green chilies if making for toddlers)


 Sending this recipe to #108th Foodie Monday Bloghop where the theme for this week is #CookingwithMillet . Do check my fellow bloggers posts for some wonderful millet recipes.


Preparation time: 15 minutes
Cooking Time: 10 minutes
Serves: 4

Ingredients:
  • 1/2 cup barnyard millet
  • 1 potato
  • 1 carrot 
  • 1/4 cup fresh green peas
  • 2 tablespoon roasted peanuts.
  • 2 green chilies
  • 1/2 teaspoon cumin seeds
  • 1 tablespoon roasted peanut powder
  • Juice of 1 lemon
  • Rock salt to taste
  • Small bunch of fresh coriander leaves for garnishing
  • 1.5 tablespoon clarified butter /ghee
Method:
  1. Wash the barnyard millet thoroughly and soak in water for at least 15 minutes. Meanwhile peel and wash potatoes and carrots and chop them finely. Dry roast the peanuts , reserve 2 tablespoon of peanuts and make a coarse powder of the remaining roasted peanuts.


  2. Heat ghee in a wok and add cumin seeds. Once the seeds crackle, add the green chilies and fry for few seconds. Now add finely chopped carrots and potatoes and stir fry for 1-2 minutes. 


  3. Add roasted peanuts and green peas and stir fry the veggies for another 1 minute.


   4. Add 2 cups water and allow it to boil.


  5. Add drained barnyard millet to the boiling water followed by salt and 1 tablespoon peanut powder. Give a quick stir and cover cook the upma for 4-5  minutes on low flame. Stir in between to ensure there is water and the millet does not catch the bottom. If you feel the water is less, add little hot water and cover cook for another 1-2 minute.




  6. Once done, put off the flame. and squeeze juice from one lemon and garnish the upma with finely chopped fresh coriander leaves. Serve hot with some raita.



   Notes:
  • You may add onions , mustard seeds, curry leaves , urad dal or other veggies of your choice for variation. 
  • If making this upma for Navratri fast, skip adding green peas, as i am not sure whether peas are included under the food allowed for fast.
  • You may increase the amount of water to get a creamy soft porridge if making for babies and toddlers. Skip green chilies in this case.
  • The upma can also be given in lunch box, but it tastes great when served hot.
I hope you would love to try out this easy and healthy millet dish . If you do so, please feel free to share your feedback with us in the form of comments. For more millet recipes, do check my posts on


32 comments :

  1. I make this Upma often with different types of millets. It is the best kind na?

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    Replies
    1. Exactly Aruna...millet upma serves one of the best breakfast options.

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  2. Oh wow! Looks super. Brilliant share. :)

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  3. Upma looks so tempting Poonam. Perfect for fasting days.

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    Replies
    1. Yes di..i do not mind having it even on normal days :)

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  4. I love preparing samo during fasting days as I love the nice earthy taste. Upma looks very tempting and its healthy because of the veggies you've added.

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  5. Mouth watering recipe, i try this at home. Thank You Poonam Bachhav for that.

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    Replies
    1. Thank you for stopping by my space to leave such a lovely feedback :)

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  6. What a beautiful click and a healthy low cal share.👍

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  7. This guilt free upma looks very delicious.

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  8. Fabulous share!!! Love healthy millet upma!!

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  9. love this healthy millet upma poonam   That looks so inviting :)

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  10. Beautiful share and delicious recipe! :)

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  11. This upma is so healthy and delicious!Awesome share!

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