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Millet Upma

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.

Forkin tarafından hazırlanan özgün tarif

Toplam süre
35 dk.
Porsiyon
4
Zorluk
Orta
Porsiyon başına
384 kcal
VeganVejetaryenGlütensiz

Alerjen bilgisi: hardal içerebilir. Alerjiniz varsa malzeme ambalajlarını mutlaka kontrol edin.

Millet Upma

Ön hazırlık

Malzemeler

Malzemeler

  • 1,5 su bardağımillet, rinsed
  • 3 su bardağıwater
  • 2 yemek kaşığıvegetable oil
  • 1 çay kaşığımustard seed
  • 0,5 çay kaşığıcumin seed
  • 8 adetcurry leaf
  • 0,5 adetyellow onion, finely chopped
  • 1 çay kaşığıginger, grated
  • 1 adetgreen chili, slit
  • 0,5 su bardağıcarrot, finely diced
  • 0,5 su bardağıgreen pea
  • 1 çay kaşığısalt
  • 1 yemek kaşığılemon juice

garnish

  • 2 yemek kaşığıfresh cilantro, chopped

Ekipman

fork · large pan · knife · cutting board

Hazırlanışı

Adım adım

  1. 1

    Heat a large pan or pot over medium heat.

    Yaklaşık 1 dk.

  2. 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.

    Yaklaşık 6 dk.

    Aşçının notu: Toasting the millet enhances its flavor and prevents it from becoming mushy.

  3. 3

    Remove the toasted millet from the pan and set aside.

  4. 4

    Add the vegetable oil to the same pan over medium heat.

    Yaklaşık 1 dk.

  5. 5

    Once the oil is hot, add the mustard seed and cumin seed.

  6. 6

    Let them splutter for about 30 seconds, then add the curry leaf.

    Yaklaşık 1 dk.

  7. 7

    Stir in the yellow onion, ginger, and green chili.

  8. 8

    Sauté for 3-5 minutes until the onion turns translucent.

    Yaklaşık 4 dk.

  9. 9

    Add the carrot and green pea, and cook for another 2-3 minutes.

    Yaklaşık 3 dk.

  10. 10

    Return the toasted millet to the pan and stir to combine with the vegetables and spices.

    Yaklaşık 1 dk.

  11. 11

    Pour in the water and add the salt.

  12. 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.

    Yaklaşık 11 dk.

    Aşçının notu: Do not lift the lid during simmering to retain steam.

  13. 13

    Remove the pan from the heat and let it rest, covered, for 5 minutes.

    Yaklaşık 5 dk.

    Aşçının notu: This resting period allows the millet to fully fluff up.

  14. 14

    Fluff the upma gently with a fork.

  15. 15

    Stir in the lemon juice.

  16. 16

    Garnish with fresh cilantro before serving.

Porsiyon başına

Besin değerleri

75%Puan
Kalori
384,4kcal
Protein
10g
Karbonhidrat
62g
Yağ
10,7g
Lif
8,4g
Şeker
3,1g

Tarifteki malzeme miktarlarından tahmin edilmiştir. Değerler markalara ve değişikliklere göre farklılık gösterebilir.

Tazeliğini koruyun

Saklama

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

Yeniden ısıtma

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