Foxtail Millet Upma Recipe – Easy Carrot & Pea Indian Breakfast

Last Updated on 4 months by Neha Deshmukh

Foxtail Millet Upma Recipe – Easy Carrot & Pea Indian Breakfast

Hey everyone! If you’re looking for a healthy, delicious, and quick breakfast option, you’ve come to the right place. I’ve been experimenting with millets for a while now, and this Foxtail Millet Upma has quickly become a family favourite. It’s so easy to make, packed with flavour, and a fantastic way to start your day. Let’s get cooking!

Why You’ll Love This Recipe

This upma isn’t just healthy; it’s seriously tasty! The combination of fluffy foxtail millet, sweet carrots, and pops of green peas is just delightful. Plus, the South Indian tempering with chana dal and mustard seeds adds a wonderful aroma and flavour. It’s a complete meal in itself, keeping you full and energized until lunchtime.

Ingredients

Here’s what you’ll need to whip up this delicious upma:

• 1 cup Foxtail Millet or Thinai
• ¾ cup Green Peas (Fresh or frozen)
• ½ cup Grated Carrot
• 1 tbsp Oil
• 1 tsp Chana Dal
• ⅛ tsp Mustard Seeds or Rai
• 3-4 Whole Red Chillies
• ¼ tsp Turmeric Powder
• 1 tbsp Green Chillies finely chopped
• 1 tsp Grated Ginger
• 1.5 cups Water for Pressure cooking
• Salt to taste

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

• Foxtail Millet (Thinai): This is the star of the show! It’s naturally gluten-free and a great source of protein and fibre.
• Chana Dal & Mustard Seeds: These are essential for that authentic South Indian flavour. Don’t skip them!
• Green Peas: I often use frozen peas for convenience, but fresh peas are lovely when in season.
• Carrots: Grating the carrots ensures they cook quickly and blend beautifully into the upma.
• Green Chillies: Adjust the amount based on your spice preference. I usually use 1 tbsp, but sometimes I add a little extra for a kick!

Foxtail Millet (Thinai) – A Nutritional Powerhouse

Foxtail millet, or thinai as it’s known in Tamil, is an ancient grain gaining popularity for all the right reasons. It’s incredibly nutritious, packed with amino acids, fibre, and minerals. It’s also a fantastic option for those following a gluten-free diet. I started incorporating millets into our meals for the health benefits, and honestly, we love the taste too!

Regional Variations in Spice Levels

South Indian cuisine is known for its vibrant flavours, and upma is no exception. Spice levels can vary quite a bit depending on the region and personal preference. Some families add a pinch of asafoetida (hing) to the tempering for extra flavour, while others prefer a generous amount of red chillies. Feel free to adjust the spices to suit your taste.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, rinse and soak the foxtail millet in water for about 15-20 minutes. This helps it cook faster and become fluffier. Then, drain it well.
2. Now, heat the oil in a pan over medium heat. Add the chana dal and mustard seeds. Let the mustard seeds crackle – that’s when you know the flavour is about to bloom! Add the whole red chillies too.
3. Next, add the grated carrots and green peas. Sauté for about 2 minutes on low heat, just until they start to soften slightly.
4. Time for the aromatics! Mix in the grated ginger, chopped green chillies, curry leaves, turmeric powder, and salt. Give it a good stir.
5. Add the drained millet to the pan and stir well to coat it with all those lovely spices. Cook for a minute or two, until the millet is nicely coated.
6. Transfer the mixture to a pressure cooker. Add 1.5 cups of water, close the lid, and cook for 4 whistles.
7. Once the pressure releases naturally, open the cooker and fluff up the upma with a fork. And that’s it! Your delicious Foxtail Millet Upma is ready to be served.

Expert Tips

Here are a few things I’ve learned along the way:

• Don’t overcook the millet: Overcooked millet can become mushy. Keep an eye on it and adjust the cooking time accordingly.
• Use good quality oil: The oil plays a big role in the flavour of the tempering. I prefer using groundnut oil or sesame oil.
• Fresh curry leaves are best: They add a wonderful aroma and flavour. If you can’t find fresh ones, you can use dried curry leaves, but the flavour won’t be quite the same.

Variations

• Vegan Adaptation: This recipe is naturally vegan!
• Gluten-Free Confirmation: Yes, this recipe is 100% gluten-free, thanks to the foxtail millet.
• Spice Level Adjustment – Mild to Spicy: Reduce or omit the green chillies and red chillies for a milder flavour. Add a pinch of red chilli powder for extra heat.
• Festival Adaptations – Navratri & Fasting Friendly: This upma is a great option for Navratri fasting, as foxtail millet is allowed during the fast.

Serving Suggestions

I love serving this upma with a side of coconut chutney and sambar. A dollop of ghee on top adds a lovely richness. It’s also delicious on its own! My kids love it with a sprinkle of roasted peanuts.

Storage Instructions

Leftover upma can be stored in an airtight container in the refrigerator for up to 2 days. Reheat it gently in a pan with a splash of water. It might lose a little of its fluffiness, but it will still be delicious.

FAQs

Let’s answer some common questions:

What is Foxtail Millet and is it Gluten-Free?

Foxtail millet is a nutritious, gluten-free grain that’s been cultivated for thousands of years. It’s a great source of protein, fibre, and minerals.

Can I make this Upma without a pressure cooker?

Yes, you can! Simply cook the millet in a pot with 2.5 cups of water until it’s soft and fluffy. This will take about 20-25 minutes.

How can I adjust the spice level of this recipe?

Easily! Reduce or omit the green chillies and red chillies for a milder flavour.

Can I use other vegetables in this Foxtail Millet Upma?

Absolutely! Feel free to add other vegetables like beans, potatoes, or cauliflower.

How long can I store leftover Foxtail Millet Upma?

You can store leftover upma in the refrigerator for up to 2 days.