Millet’s are extremely good source of fiber and protein compared with white rice. Millet’s are rich in antioxidants and micro nutrients and thereby help to maintain good immunity and other physiological functions. Millet’s are becoming popular as awareness about their health benefits. They have proved to be a useful diet for diabetic people, and also to reduce body weight. Fox millet is known as Navane in Kannada, Thenai in Tamil, Korralu in Telugu. It is an healthy grain and alternative to rice. Fox millet upma is a healthy and nutritious dish prepared with mixed veggies.
Fox millet – 1 cup
Mustard – 1/4 tsp
Urad dal – 1/4 tsp
Chana dal – 1/4 tsp
Cashew nuts – 10 no’s
Ginger – 1/2 tsp grated
Asafoetida – 1 pinch (powdered)
Green chili – 2 no’d chopped
Curry leaves – 2 springs
Onion – 2 no’s chopped
Carrot – 1/4 cup chopped
Potato – 1/4 cup chopped
French beans – 1/4 cup chopped
Green peas – 1/4 cup
Coconut – 1/4 cup grated
Freshly squeezed Lemon juice – 1/2 tsp
Turmeric powder – less than 1/4 tsp
Salt to taste
Peel and chop veggies immerse in water. keep all the other ingredients handy.
Boil 2 1/2 cup of water to cook 1 cup of fox millet in a vessel remove from the flame, close the lid and keep aside.
Heat a pan by adding 2 tsp of oil, when it is hot add fox millet into it,
Fry around 5 – 7 min gently until aromatic in a medium flame.
Add hot water to it, add 1 tsp of salt, once it begins to boil, cover the lid and cook until millet are soft but not mushy. It takes around 10 min to be done/ cooked.
Once it is done, fluff it with a spatula remove from the flame and set aside.
Heat oil in a pan, when it is hot, add mustard, allow it to splutter, add cashew nuts, urad dal and chana dal fry until it turns to light brown in colour, then add curry leaves chopped chilies grated ginger , fry for a while add asafoetida,
Add chopped onion fry until it turns to translucent, add all the veggies and a pinch of salt and turmeric powder, saute , cover and cook in a low flame 4 – 5 min,
Add cooked millets , toss it well.
Add grated coconut and chopped coriander, toss it once again, Remove from the flame add freshly squeezed lemon juice, toss it well.
Serve hot as a healthy breakfast or as an evening snack.
You can add any of your favorite veggies in preparation.