Little Millet: Benefits, Uses, Nutrition and Recipes

Looking for a healthy and delicious breakfast option that is quick and easy to make? Look no further than Little Millet Upma! This wholesome dish is packed with nutrients, fiber, and protein, and is naturally gluten-free. Additionally, it can be prepared in less than 30 minutes on a stovetop pot or in an Instant Pot pressure cooker with just a few basic ingredients.

What are Millets?

Millets are ancient grains that have been known for their nutritional value for centuries. They are naturally gluten-free and can be used as a healthier alternative to rice. Millets can also be used in salad recipes or as a side dish. Little Millet, also known as Samai in Tamil, Kutki in Hindi, Saame Akki in Kannada, Chama in Malayalam, and Sama in Telugu, is a very healthy variety of millet. It is highly nutritious and rich in calcium, protein, and fiber.

Organic Little Millet Upma Recipe

If you're looking for a delicious and healthy way to start your day, Little Millet Upma is the perfect recipe for you. This dish is simple to prepare and may be personalized by including your preferred vegetables.

Ingredients:

• 1 cup Little Millet (Samai)

• 1 tbsp oil

• 1 tsp mustard seeds

• 1 tsp jeera

• 1/4 tsp hing

• 2-3 green chilies, finely chopped

• 1-inch ginger, grated (optional)

• Curry leaves

• 1 onion, finely chopped

• 1/2 cup mixed vegetables, finely chopped (optional)

• Salt to taste

• 1 cup water

• Grated coconut

• Coriander leaves

• Lime juice

Instructions:

• Wash the Little Millet and soak it in water for at least 15-30 minutes.

• In a Kadai, add oil, mustard seeds, and jeera, and let them splutter.

• Then add hing, green chilies, ginger (optional), curry leaves, and sauté for a few seconds.

• Add onion and sauté for a minute or two until the onion turns slightly brown.

• Add finely chopped mixed veggies, salt, and sauté for 2-3 mins until veggies are cooked.

• Add 1 cup of water and bring it to a boil.

• Drain the soaked Little Millet and add it to the boiling water. Mix well. Adjust the salt at this stage.

• Cook on low heat for 8 to 10 minutes with a lid on. Note: Because we soaked it for 15 minutes, the cooking time was shortened.

• After the Little Millet has finished cooking, turn off the heat and stir in the lime juice, coriander leaves, and grated coconut. Mix thoroughly.

• Serve warm with chutney powder or coconut chutney.

How to Make Little Millet Upma in Instant Pot

If you're short on time or just prefer using an Instant Pot, here's how to make Little Millet Upma using this handy kitchen appliance.

Ingredients:

• 1 cup Little Millet

• 1 tbsp oil

• 1 tsp mustard seeds

• 1 tsp jeera

• ¼ tsp hing

• 2-3 green chilies, chopped

• 1 inch ginger, grated (optional)

• 5-6 curry leaves

• 1 onion, finely chopped

• 1 cup mixed vegetables, chopped

• ¾ cup water

• Salt to taste

• 2 tbsp grated coconut

• 2 tbsp coriander leaves, chopped

• 1 tsp lime juice

Instructions:

• Wash the Little Millet and soak it in water for at least 15-30 minutes.

• Press SAUTE on your Instant Pot and add oil. Once the oil is hot, add mustard seeds and jeera and let them splutter.

• Add hing, green chilies, ginger (optional), curry leaves, and sauté for a few seconds.

• Add onion and sauté for a minute or two until the onion turns slightly brown.

• Mix well before adding the chopped mixed vegetables, soaked millet, and 3/4 cup of water. To prevent the BURN alarm, deglaze the pot, that is, scrape any food particles that are stuck to the inner pot.

• Turn the pressure valve to the SEALING position and secure the pot's cover.

• Set the timer to 4 minutes (or 6 minutes if not soaking millets) put the pot to MANUAL/PRESSURE COOK (High Pressure). Perform a natural pressure release once the Instant Pot beeps.

• Finally, stir in the grated coconut, coriander leaves, and lime juice.

• Serve tea and coconut chutney with the Instant Pot Little Millet Upma.

What to Serve with Little Millet Upma?

Little Millet Upma can be enjoyed as it is, but it also pairs well with yogurt or coconut chutney.

Tips & Variations

• Soaking the Little Millet reduces the cooking time. So, soak it for at least 15 minutes.

• If you're in a rush and don't have time to soak the Little Millet, cook it with 1.5 cups of water instead, or [3:1] for the stovetop pot technique.

• Any available kind of millets should be used in place of Little Millets.

• You can include whatever vegetables you want.

• Depending on your preferences, change the amount of spice.

• You may prepare upma without using onions or vegetables.

Benefits of Little Millet

Little Millet Upma is not only a delicious dish but also a healthy one. Let's examine the advantages of this recipe in more detail:

Rich in Nutrients: Little Millet is a nutritious grain, and when combined with vegetables, it becomes a wholesome meal. It is rich in protein, calcium, fiber, and other essential nutrients.

Slow Release of Glucose: Unlike highly processed rice and wheat, Little Millet releases glucose into the bloodstream slowly, making it an excellent option for those with diabetes.

Gluten-Free: For those with gluten sensitivity or celiac disease, Little Millet is a great option as it is naturally gluten-free.

Supports Heart Health: Little Millet is rich in magnesium, which is essential for a healthy heart. It also helps in reducing blood pressure and maintaining a healthy cardiovascular system.

Assists Digestion: The fiber content in Little Millet helps in regulating bowel movements and promotes a healthy digestive system.

How to Store Little Millet

Little Millet can be stored in an airtight container in a cool, dry place for up to six months. If you live in a humid area, it is best to store it in the refrigerator. Always check for any signs of spoilage before using it in a recipe.

Final Thoughts

Little Millet Upma is a healthy and delicious alternative to traditional upma recipes. It is easy to make, and the variations are endless. By adding different vegetables, spices, and condiments, you can make this dish your own. So, next time you're looking for a nutritious and flavorful breakfast or dinner option, give Little Millet Upma a try!