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A light, healthy, and gluten-free twist on the classic South Indian breakfast. Made with nutritious millet noodles, colorful vegetables, and a fragrant tempering of spices, this quick and wholesome meal is perfect for a vibrant start to your day or a light lunch.
For 4 servings
Roast the Vermicelli (3-4 minutes)
Prepare the Tempering (Tadka) (2-3 minutes)
Sauté Aromatics and Vegetables (4-5 minutes)
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A light, healthy, and gluten-free twist on the classic South Indian breakfast. Made with nutritious millet noodles, colorful vegetables, and a fragrant tempering of spices, this quick and wholesome meal is perfect for a vibrant start to your day or a light lunch.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 222.11 calories per serving with 5.69g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch.
Cook the Upma (5-6 minutes)
Rest, Garnish, and Serve (5 minutes)
Add 1/2 cup of crumbled paneer or tofu along with the vegetables for a protein boost.
Simply omit the cashews. You can add 1 tablespoon of roasted peanuts with the tempering for a different crunch, if allergies permit.
Add 1/2 teaspoon of sambar powder or vangi bath powder along with the turmeric for a more aromatic and spiced flavor profile.
Add one finely chopped ripe tomato after sautéing the onions and cook until it turns soft and mushy before adding the other vegetables.
Millet is a whole grain rich in dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
This dish is an ideal choice for individuals with celiac disease or gluten sensitivity, as millet vermicelli is naturally free from gluten.
The inclusion of diverse vegetables like carrots, peas, and beans provides essential vitamins (A, C, K) and minerals (potassium, iron) for overall well-being.
With minimal saturated fat (when using coconut oil moderately) and being rich in fiber and complex carbohydrates, this upma can contribute to a heart-healthy diet by helping manage cholesterol levels.
Yes, it is very healthy. Millets are naturally gluten-free, high in fiber, and rich in minerals. This upma is packed with vegetables, making it a balanced, nutritious, and light meal perfect for breakfast or lunch.
One serving (approximately 1 cup or 210g) of Millet Vermicelli Upma contains around 250-300 calories, depending on the amount of oil and cashews used. It's a relatively low-calorie and filling dish.
The most common reasons for sticky upma are: 1) Not roasting the vermicelli properly. 2) Adding too much water (the 1:1.5 vermicelli to water ratio is crucial). 3) Over-stirring after adding the vermicelli to the water.
Absolutely. For a 'no onion, no garlic' version, simply skip the onions. The dish will still be delicious due to the other aromatics like ginger, curry leaves, and asafoetida.
Store leftover upma in an airtight container in the refrigerator for up to 2 days. To reheat, sprinkle a little water over it and microwave for 1-2 minutes or gently heat in a covered pan on the stovetop until warm.