BreakfastLunchDinner

Millet Upma

Name: Millet Upma
Prep time: 10 min
Cook time: 20 min
Total time: 35 min
Yield: 4 racions
Cuisine: indian
Ingredients: 1,5 tassa millet rinsed; 3 tassa water; 2 cs vegetable oil; 1 ct mustard seed; 0,5 ct cumin seed; 8 u curry leaf; 0,5 u yellow onion finely chopped; 1 ct ginger grated; 1 u green chili slit; 0,5 tassa carrot finely diced; 0,5 tassa green pea; 1 ct salt; 1 cs lemon juice; 2 cs fresh cilantro chopped

A quick and nutritious savory breakfast or light meal, this millet upma is a vegan twist on the classic Indian dish. Toasted millet is cooked with aromatic spices and vegetables, creating a flavorful and satisfying one-pot meal.

Una recepta original de Forkin

Temps total: 35 min
Racions: 4
Dificultat: Mitjana
Per ració: 384 kcal

VeganaVegetarianaSense gluten

Informació sobre al·lèrgens: pot contenir mostassa. Si teniu al·lèrgies, comproveu sempre els envasos dels ingredients.

Preparació prèvia

Llista d’ingredients

1,5 tassamillet, rinsed
3 tassawater
2 csvegetable oil
1 ctmustard seed
0,5 ctcumin seed
8 ucurry leaf
0,5 uyellow onion, finely chopped
1 ctginger, grated
1 ugreen chili, slit
0,5 tassacarrot, finely diced
0,5 tassagreen pea
1 ctsalt
1 cslemon juice

garnish

2 csfresh cilantro, chopped

Estris

fork · large pan · knife · cutting board

Elaboració

Pas a pas

1
Heat a large pan or pot over medium heat.
Uns 1 min
2
Add the rinsed millet to the dry hot pan and toast for 5-7 minutes, stirring frequently, until it is lightly golden and fragrant.
Uns 6 min
Nota de cuina: Toasting the millet enhances its flavor and prevents it from becoming mushy.
3
Remove the toasted millet from the pan and set aside.
4
Add the vegetable oil to the same pan over medium heat.
Uns 1 min
5
Once the oil is hot, add the mustard seed and cumin seed.
6
Let them splutter for about 30 seconds, then add the curry leaf.
Uns 1 min
7
Stir in the yellow onion, ginger, and green chili.
8
Sauté for 3-5 minutes until the onion turns translucent.
Uns 4 min
9
Add the carrot and green pea, and cook for another 2-3 minutes.
Uns 3 min
10
Return the toasted millet to the pan and stir to combine with the vegetables and spices.
Uns 1 min
11
Pour in the water and add the salt.
12
Bring the mixture to a boil, then reduce the heat to low, cover the pan, and simmer for 10-12 minutes, or until the water is absorbed and the millet is cooked through.
Uns 11 min
Nota de cuina: Do not lift the lid during simmering to retain steam.
13
Remove the pan from the heat and let it rest, covered, for 5 minutes.
Uns 5 min
Nota de cuina: This resting period allows the millet to fully fluff up.
14
Fluff the upma gently with a fork.
15
Stir in the lemon juice.
16
Garnish with fresh cilantro before serving.

Per ració

Nutrició

75%Puntuació

Calories: 384,4kcal
Proteïnes: 10g
Hidrats de carboni: 62g
Greixos: 10,7g
Fibra: 8,4g
Sucre: 3,1g

Estimació basada en les quantitats dels ingredients. Els valors poden variar segons les marques i les substitucions.

Conservació

Com conservar-ho

Store leftover millet upma in an airtight container in the refrigerator.

Com reescalfar-ho

Reheat gently in a microwave or on the stovetop with a splash of water to prevent drying out.