Breakfast is the most important meal of the day, and what better way to start your morning than with a nutritious and delicious Little Millet Upma? Traditionally, upma is made with wheat semolina, but swapping it with little millet, one of India’s ancient grains, makes it healthier and more wholesome. This millet-based upma is light on the stomach, packed with fiber, and bursting with flavors from fresh vegetables and aromatic spices.

Millets are making a strong comeback as people rediscover the goodness of forgotten foods. Little millet (Samai/Samaiya/Samalu/Kutki) is one such ancient grain that deserves a place in our modern diet.

Why Choose Little Millet?

Little millet is a powerhouse of nutrients and offers numerous health benefits:

1. Rich in Fiber – Supports digestion, prevents bloating, and keeps you feeling full for a longer time.
2. Low Glycemic Index – Helps regulate blood sugar levels, making it ideal for diabetics.
3. Gluten-Free – Perfect for those with gluten intolerance or celiac disease.
4. High in Protein and Antioxidants – Supports muscle growth and boosts immunity.
5. Good for Heart Health – Helps lower bad cholesterol and improves cardiovascular function.
6. Aids in Weight Management – Keeps you satiated and prevents unnecessary snacking.

Including forgotten foods like little millet in your diet ensures a balance of tradition, taste, and nutrition. Let’s learn how to make this simple yet nourishing Little Millet Upma!

Little Millet Upma Recipe

A light and fluffy millet upma cooked with vegetables and tempered with South Indian spices.

Ingredients:

• 1 cup little millet
• 2 ½ cups water
• 1 tbsp oil or ghee
• ½ tsp mustard seeds
• ½ tsp cumin seeds
• 1 tsp chana dal (optional)
• 1 tsp urad dal (optional)
• 1 sprig curry leaves
• 1 green chili, chopped
• 1-inch piece of ginger, grated
• 1 small onion, finely chopped
• 1 small carrot, finely chopped
• ¼ cup green peas (fresh or frozen)
• ½ tsp turmeric powder
• Salt to taste
• 2 tbsp chopped coriander leaves (for garnish)
• 1 tbsp lemon juice (optional, for freshness)

Instructions:

Step 1: Roast the Millet

1. Dry roast little millet in a pan for 3-4 minutes on low flame until aromatic. This helps enhance its texture and flavor. Set aside.

Step 2: Prepare the Tempering

1. Heat oil or ghee in a pan. Add mustard seeds and let them splutter.
2. Add cumin seeds, chana dal, and urad dal. Sauté until golden brown.
3. Add curry leaves, green chili, and grated ginger. Sauté for a few seconds.

Step 3: Cook the Vegetables

1. Add chopped onions and sauté until translucent.
2. Add carrots, peas, turmeric powder, and salt. Cook for 2-3 minutes until the vegetables soften.

Step 4: Cook the Millet

1. Add 2 ½ cups of water and bring it to a boil.
2. Slowly add the roasted little millet while stirring continuously to avoid lumps.
3. Cover and cook on low heat for 7-10 minutes until the millet absorbs all the water and turns fluffy.

Step 5: Garnish and Serve

1. Add fresh coriander leaves and a squeeze of lemon juice for extra flavor.
2. Serve hot with coconut chutney or a side of curd for a wholesome meal.

Why Little Millet Upma?

• Easily digestible – Lighter than rice or wheat-based dishes.
• Sustained energy release – Keeps you energized for longer without blood sugar spikes.
• Perfect for busy mornings – Quick to cook and can be prepped in advance.
• Versatile & Customizable – Add more veggies or temper with nuts for extra nutrition.

Rediscovering Forgotten Foods

Bringing back forgotten foods like little millet into our daily meals is a great way to embrace a healthier, sustainable lifestyle. This simple Little Millet Upma is a delicious step toward rediscovering traditional grains while enjoying modern nutrition.

Try this wholesome breakfast and experience the goodness of millets in every bite! 🌿✨

BUY FORGOTTEN FOODS LITTLE MILLET NOW

BUY READY TO COOK MILLET UPMA!