Photo: Vegetable Upma by Priya1Iyer, CC BY-SA 4.0.
Foxtail Millet Vegetable Upma
A savory South Indian millet breakfast with vegetables, ginger, curry leaves, and toasted cashews.
Allergen labels are based on listed ingredients and are not a guarantee for allergy safety.
Ingredients
- 220 g foxtail millet
- 1 medium carrot, diced
- 100 g green beans, sliced
- 60 g green peas
- 1 medium onion, chopped
- 20 g cashews
- 1 tsp mustard seeds
- 1 tsp grated ginger
- 8 leaves curry leaves
- 2 tsp neutral oil
- 600 ml water
- 1 tbsp lemon juiceSmart swaps
- salt to taste
Nutrition
Micronutrients per serving
Approximate food-composition estimates. Percent Daily Values use standard adult references, not individualized targets. Values vary with ingredients and preparation; this information is not medical advice.
- Calcium
- 42 mg (3% DV)
- Iron
- 3.2 mg (18% DV)
- Magnesium
- 91 mg (22% DV)
- Potassium
- 420 mg (9% DV)
- Vitamin C
- 15 mg (17% DV)
- Vitamin D
- 0 mcg (0% DV)
- Folate
- 66 mcg (17% DV)
Source and estimate basis: Approximate per-serving estimates from generic millet, vegetable, and cashew composition; millet type and produce size vary.
Method
- 1
Rinse the millet and drain. Dry-toast it in a pan for 3 minutes, stirring, then set aside.
- 2
Heat oil in the pan. Add mustard seeds and cashews; when the seeds pop and cashews turn golden, add curry leaves, ginger, and onion.
- 3
Add carrot, beans, peas, water, and salt. Bring to a boil, then stir in the millet.
- 4
Cover and cook on low until the millet is tender and liquid is absorbed, about 15 to 20 minutes. Rest for 5 minutes, fluff, and finish with lemon juice.