International Year of the Millet 

Vegetable Millets Upma

Millets are considered the super food. They have many health benefits and are diabetic friendly and aid in weight loss. Usually, people resist millets because of the bland taste. However, here is a delicious, yet simple vegetable Upma made with Millets. You can add vegetables of your choice. 


Wash the millets three to four times. Soak the millets for 4 hours. 

Heat a pan. Add 1 Tbsp Ghee.

Splutter ½ Tsp Mustard Seeds, ½ Tsp Urad Dal, ½ Tsp Chana Dal. Saute for a minute on low flame.

Add 15 Cashew kernels, fry till light golden brown.

Add 3 Green chillies slit in half and 1 Tsp finely chopped Ginger. 

Saute for a minute. Add ½ cup diced Onions. Saute till translucent. 

Add ¼ cup finely chopped beans and ¼ cup finely diced carrots. Saute on medium flame till heated through.

Add salt to taste and ½ tsp turmeric powder. Mix well. 

Add 1 medium tomato -finely diced and ¼ cup finely diced capsicum, and sauté for a minute.

Add 2 cups of water and bring to a rolling boil. 

Add the soaked and drained millets. Give it a good stir. Cover and cook on low flame for 15 to 20 minutes on low flame till water evaporates. 

Millets will be cooked and fluffy. Add 1 tsp Ghee and Coriander leaves. Mix well.

Switch off the flame. Cover and rest for 5 minutes. 

Serve delicious and healthy Millets Upma with chutney. 


½ Cup Millets 

1 Tbsp + 1 Tsp Desi Ghee 

½ Tsp Mustard Seeds

 ½ Tsp Urad Dal 

½ Tsp Channa Dal 

15 Cashew Kernels 

3 Green Chillies

 1 Tsp finely chopped Ginger 

½ Cup diced Onions

 1 Medium Tomato diced 

¼ Cup finely diced Beans 

¼ Cup finely diced Carrots 

¼ Cup finely diced Capsicum 

Salt to taste

 ¼ Tsp Turmeric Powder

 Coriander Leaves for garnish.

Author :Shanti Rao is a food enthusiast who believes in reviving traditional cooking forms and recipes. She is currently curating and presenting home style recipes passed down from her family in the form of videos on her YouTube channel.