Millets can be magical! Try this barnyard millet upma recipe for a mix of taste and health
It’s no news that millets are a repository of protein, fibre, vitamins and minerals, and hence, are among the healthiest grains to consume. But here’s what’s new! A latest study has shown that regular consumption of millets can improve haemoglobin and serum ferritin levels to reduce iron deficiency anaemia, which is rising globally.
Hunger pangs often knock on our doors uninvited, making us reach for our favourite snacks and meals. The easier option in such cases is to go for packaged and processed food. However, consuming nutritious foods that are high in fibre and protein help promote feelings of fullness, will help you stay energised and may decrease the number of calories you consume in a day. One such dish is barnyard millet upma which is delicious, low-calorie, and filling, and you can make it from the comfort of your home.
Here’s how millets are good for your health
As per research published in the journal Frontiers in Nutrition, millets can provide all or most of the daily dietary iron requirements of an average person. The research also highlights that millets help in preventing iron deficiency, which can affect cognitive and physical development in children and reduces productivity in adults.
“Bringing millets into mainstream and government programs is highly recommended,” said Dr Jacqueline Hughes, Director General, International Crops Research Institute for the Semi-Arid Tropics (ICRISAT), which led the study by seven organisations across four countries.
Previously, Dr Sharanya S Shastry had informed HealthShots that as per another study, foxtail millet can control elevated blood pressure significantly.
These give us enough reasons to rely on millet-based dishes for essential nutrients and to satiate your hunger, isn’t it?
So, ready to make this barnyard millet upma recipe suggested by Lata Ramaswamy of Amma’s Miracle Millets:
Here’s what you need:
- Barnyard millet rava 50 grams
- Chopped onions 30 grams
- Ginger (chopped) 1 tsp
- Grated carrots 20 grams
- Chopped tomato 30 grams
- Green chillies (finely chopped) 1 tsp
- Mustard seeds 1 tsp
- Channa Dal 2 tsp
- Coconut oil 2 tsp
- Coriander leaves 1 tsp
- Salt 1 tsp
- Ghee 1 tsp
- Urad dal 2 tsp
- Turmeric powder ¼ tsp
- Curry leaves 2
- Lemon Juice ½ tsp
- Hot water 250 ml
Here’s how to make this recipe:
Step 1: In a heated pan, roast rava for 2-3 minutes. Then, keep it aside to cool down.
Step 2: Add two tsp of coconut oil to the same pan, mustard seeds, and let the seeds splutter. Once the spluttering starts, add channa and urad dal.
Step 3: Now, add ginger, green chillies, curry leaves, onion, tomatoes, turmeric powder, and salt.
Step 4: Add grated carrot and the roasted rava. Stir the ingredients for 2-3 minutes, and then add boiling water.
Step 5: When the water is absorbed, switch off the heat, and add coriander leaves, lemon juice and ghee.
Step 6: Stir the ingredients and then let them cook for 15 minutes before serving.
Your delicious barnyard millet upma is now ready to be served!
So, ladies, try this easy recipe, and add millets to your dietary profile!
(With Inputs from ANI)