Nutrition
Forgotten Foods—Proso Millet Upma
Millets can make great recipes for a healthy breakfast. Senior nutritionist Shereen Begum at Urlife, Hyderabad, shares an appetising millet recipe to incorporate into your meal plan.
Millets are an indigenous crop that is a staple diet among many communities in China, India, Europe, and different parts of Africa. Millet is a round-shaped cereal grain that belongs to the grass family Poaceae and can grow efficiently with less water, even in hot temperatures. Unlike wheat, this ancient grain is gluten-free and rich in protein, fibre, and antioxidants.
There are many types of millets like ragi, foxtail millet, pearl millet finger millets, proso millets, little millets, Kodo millets, and barnyard millets. All these grains have one thing in common—enormous nutrition profile.
Most Indian kitchens are now going back to their roots to relish traditional ‘forgotten foods’ millets. Hyderabad-based senior nutritionist Shereen Begum at Urlife shares interesting proso millet recipes that can be used as healthy breakfast options.
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Proso Millet
Beneficial for glowing skin
Proso millet has high antioxidants. They remove free radicals from the body. Free radicals are the reasons for wrinkles, uneven complexion and other signs of ageing.
Useful for strengthening bones
Proso millet contains high amounts of calcium which is essential for bone growth and maintenance. Add these grains to your kids diet to support their bone health.
Beneficial for the nervous system
Proso millet contains high lecithin which supports the neural health system. It is rich in vitamins (niacin, B-complex vitamins, folic acid), minerals (P, Ca, Zn, Fe), and essential amino acids (methionine and cysteine). It has a low glycemic index and reduces the risk of type-2 diabetes.
Related story: Dry Upma Mix
Recipe for Proso Millet Upma
- 01
serves - 230
calories - 360
minutes - 5/10
simplicity
Easy Steps
01Rinse proso millet or pani varagu two to three times well with clean water.
02Soak for 20 minutes.
03Heat oil in a pan, and add mustard seeds and cumin seeds.
04Let them splutter and add gram dal and urad dal. Fry the lentils to golden brown colour. Add onion, curry leaves, and green chilies.
- 1 cup proso millet
- 2 ½ cups water
- 2 tbsp oil
- ½ tsp mustard, cumin
- 1 tsp gram dal, urad dal
- 1 tbsp chopped ginger
- 1 tbsp lemon juice
- 1 big onion
- 1 sprig curry leaves, coriander leaves
- 3 green chillies
- 2 red chillies
- 1 carrot
- Pinch asafoetida
- 1 tsp salt
Saute onions for a few minutes and add finely chopped carrots. Cook carrots for a few minutes by sauteing. Put a pinch of asafoetida.
06Pour water and add salt. Mix and let the water come to full boiling. You can cover and boil the water; when water is boiling, add soaked millets and mix well.
07Cover with a lid and cook for ten minutes in low heat; After ten minutes, water is fully absorbed and the millet becomes soft.
08If there is more moisture in the upma still, wait for a few more minutes to get it absorbed; Finally, add a few drops of lemon juice, mix and switch off.
Nutritive Value
- Carbohydrates: 16g
- Protein: 1g
- Fat: 19.5g
- Fibre: 13g
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