The demand for Millets is increasing day by day in India as well as abroad. With millets, we can make wonderful recipes starting from Indian breakfast recipes and also we can have in our lunch and dinner. But today, I thought of sharing with you a healthy and nutritious Foxtail Millet Upma Recipe which I had in my breakfast with my family. The recipe was tasty and easy to make. If you are a bachelor or beginner in making a recipe then this will help you.
Foxtail Millet Upma
But before starting the Foxtail Millet Upma, let us understand what it is and what are the health benefits.
What is Foxtail Millet?
Dehulled Foxtail Millet Grains
Foxtail Millet comes under Nutri-Cereals and it is a gluten-free cereal. It ranks second among the millet production in the world and continues to have an important place in the world agriculture providing food to millions of people. The foxtail millet grains are about 2mm in length and mostly yellowish in color. Out of the minor millets, it is easy to differentiate from other millets by its yellowish color. The foxtail millet is known in different names in different parts of the county as Kagni/Kakum in Hindi, Tenai in Tamil, Korra/Korralu in Telugu, and Kangu in Odia.
What is the Nutritional Content of Foxtail Millet and its health benefits:
Nutritional Value in 100 gm of Foxtail Millet:
Protein – 12.3 g
Fat – 4.3 g
Crude Fibre – 8 g
Carbohydrates – 60.9 g
Calcium – 31 mg
Iron – 5 mg
Phosphorous – 290 mg
Minerals – 3.3 g
Health Benefits of Foxtail Millet:
Foxtail Millet is diabetic and heart-friendly. It is used as an energy source for pregnant and lactating women, and for sick people and children. Foxtail Millet releases glucose steadily without affecting the metabolism of the body so, it has a low glycemic index. The incidence of diabetes is found to be rare among the people consuming foxtail millet.
So, to start with let us see what are the ingredients required for the Foxtail Millet Upma Recipe.
1 cup Foxtail Millet
1 tbsp oil or ghee
1/2 tsp cumin seeds
1 tsp urad dal
1 tsp channa dal
2 tbsp peanuts
1 spring curry leaves
Pinch of asafoetida or hing
1 small onion finely chopped
1 tomato finely cut
Coriander leaves chopped
Mixed Vegetables: As per your choice. In this, I have taken Snake beans, Carrot, Potato, spine gourd, and cauliflower.
Salt to taste
How to make Foxtail Millet Upma Recipe:
In this recipe, I have soaked the foxtail millet overnight. I took it in a bowl and washed it properly and added 2 cups of water and kept to soak. In the morning when I started making the recipe, I just separated the water in a jug and I did not throw as to use it while making the recipe.
Next add cumin seed, urad dal, channa dal, peanuts.
Fry till the deals and peanuts turn golden and aromatic.
Put the hing/asafoetida and curry leaves.
Saute for a minute and add the onion and tomato.
Next, add the chopped vegetables
Stir everything and cover it with a lid for 5 minutes.
After that, add the soaked foxtail millet and add 2 cups of water which was used for soaking and wait for 2 whistles on a medium flame.
After, the two whistle, turn off the gas and keep it aside for 10 minutes and let the lid come out automatically.
Garnish with ghee for better taste.
Serve hot with pickle/curd.
I hope you liked the Foxtail Millet Upma Recipe and to see you soon with another Millet recipe. Please keep sharing the recipe with your friends, family, and relatives as Millets are Healthy and Nutritious.