Upma is a cherished breakfast staple across South India, known for its simplicity, flavor, and comfort. But what if we told you there’s a way to make this traditional dish even healthier? Enter Foxtail Millet Upma—a fiber-rich, gluten-free, and diabetic-friendly version of your favorite upma.
Whether you’re on a fitness journey or simply looking to diversify your meals, foxtail millet upma is a fantastic way to introduce ancient grains into your modern kitchen.
🌾 What is Foxtail Millet?
Foxtail Millet, known as Korra in Telugu, Thinai in Tamil, and Navane in Kannada, is one of the oldest cultivated millets. It is highly nutritious and a great substitute for semolina (rava) in dishes like upma and pulao.
🧂 Ingredients for Foxtail Millet Upma (Serves 2)
Foxtail millet – 1 cup
Water – 2.5 cups
Onion – 1 (finely chopped)
Green chilies – 2 (slit)
Ginger – 1 tsp (grated)
Mustard seeds – 1 tsp
Cumin seeds – 1/2 tsp
Chana dal – 1 tbsp
Urad dal – 1 tbsp
Curry leaves – 8 to 10
Vegetables (optional) – Carrot, beans, peas (finely chopped)
Salt – to taste
Oil or ghee – 2 tbsp
Coriander leaves – for garnish
Lemon juice – 1 tsp (optional)
🍳 How to Make Foxtail Millet Upma
Step-by-Step Recipe:
Rinse & Soak Millet
Wash 1 cup of foxtail millet thoroughly and soak it in water for 20–30 minutes.Prepare the Tempering
Heat oil or ghee in a pan. Add mustard seeds and let them splutter.
Add cumin seeds, chana dal, urad dal, curry leaves, green chilies, and grated ginger. Sauté until golden brown.Add Onions & Veggies
Add chopped onions and sauté till they turn translucent. If using vegetables, add them now and cook for 2–3 minutes.Add Water & Salt
Pour 2.5 cups of water and add salt to taste. Let it come to a boil.Add Millet & Cook
Drain the soaked millet and add it to the boiling water. Stir well.Simmer
Cover with a lid and cook on low flame for 10–12 minutes or until the millet is cooked and water is absorbed.Garnish & Serve
Garnish with chopped coriander leaves and a dash of lemon juice. Serve hot with coconut chutney or pickle.
🧪 Nutritional Benefits of Foxtail Millet Upma
Rich in Fiber: Aids digestion and supports weight loss
Low Glycemic Index: Helps manage blood sugar levels
Protein-Packed: Keeps you full and energized
Iron & Magnesium-Rich: Boosts immunity and heart health
Gluten-Free: Great for gluten-sensitive individuals
👩🍳 Tips & Variations
Add cashews or peanuts for extra crunch.
Spice it up with a bit of black pepper or garam masala.
Mix in grated coconut or a spoon of ghee for extra flavor.
Make it a one-pot meal by adding tofu or paneer cubes.
🛒 Where to Buy Foxtail Millet?
You can purchase high-quality foxtail millet online from:
MeenakshiRecipe.com – Trusted source for millets
Amazon, Flipkart
Local organic stores or supermarkets
💰 Average Price: ₹100–₹150 per kg
💬 FAQs About Foxtail Millet Upma
Q: Can I make this upma without vegetables?
A: Absolutely! It tastes great even without veggies.
Q: Is foxtail millet upma suitable for diabetics?
A: Yes, it has a low glycemic index and is diabetic-friendly.
Q: Can I prepare it in a pressure cooker?
A: Yes. Use 1:2.5 millet to water ratio and cook for 2 whistles.
📝 Conclusion
Foxtail Millet Upma is a healthy, satisfying meal that brings together taste and tradition in every bite. Whether you’re trying to eat clean or explore millets, this dish is a delicious step toward a balanced lifestyle.
🥄 Try this wholesome recipe today—and make your mornings nutritious and tasty!