Millets are not only delicious but very healthy and have a great nutritional profile when compared with most grains . Highly recommended by medical practitioners to diabetics , and those with hypertension , and those wanting to manage weight and therefore reducing carbs in their diet . Gluten free and antioxidant rich, millets have known to be helpful in reducing many ailments .check my blog for many millet varieties besides many easy to cook healthy recipes for all ages .

In this recipe for millet upma, i have used proso millets , also called panivaragu in Tamil as it is a rich source of proteins dietary fibers , several B vitamins and numerous dietary minerals , esp manganese .

it is gluten free and therefore ideal for those with gluten allergy . Proso millets are said to

be especially beneficial for diabetes management, making it one of the better whole grains for managing blood sugar. Millet is a good choice for diabetes due to its high fiber content. Fiber helps slow digestion.

All millets are known to be High in nutrition: Millets are non glutinous and so acid free , having a host of nutrients like copper, magnesium, phosphorous, and manganese. all these are essentila for a balanced healthy life .

Low calories of millets is specially suitable for those with weight issues.

Delicious healthy proso millets upma, can be easily cooked with some veggies aded to make a yummy upma . Keep you full for long and when combined with more vegetables in the upma , it can be a good meal by itself.

Servings4 nos

Prep Time10 minutes

Cook Time12 minutes

Ingredients

• 1/2 cup proso milletswash, few times in water, keep soaked for 1 hour

• 1tbsp sesame oil

• 1/2tsp mustard seeds

• 1/2 tsp chana dal

• 1/2 tsp split udad dal

• 1tbsp chopped green chillies

• few curry leaves

• pinch of asafoetida powder

• 2tbsp chopped coriander leaves

• 1tbsp ghee

• as needed salt

• 1 1/2 cups hot water

• 1/4 cup grated carrots

• 1/4 cup green peas

• 4tbsp grated cabbage

• 1 chopped tomato

• 2 tsp grated ginger

Instructions

1. wash and soak millets in water for about an hour

2. take a heavy bottomed pan, heat , add sesame oil

3. splutter the mustard seeds,add in split udad dal, chana dal, curry leaves, green chillies, grated ginger, saute well

4. add chopped vegetables, mix well, add salt, asafoetida powder ,allow the vegetables to get softened by adding very little water at first ,

5. then add boiling water about 1.5 cups, allow the mixture to boil, add in the soaked drained millets , mix well, cover and cook on a medium to low.

6. after 10 minutes the millets would have absorbed all the moisture and also cooked to a fluffy texture with grains separated.

7. add about 1 tbsp ghee, switch of flame and keep the upma covered .

8. serve with any coconut chutney or sambar .

9. this delicious veggie filled upma makes a complete meal .

Watch this youtube video of the making of the upma .Do consider Subscribing to my Youtube channel for regular uploads .

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