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healthy barnyard millet upma recipe

Healthy Millet Upma Recipe

An upma recipe made with millets and veggies is healthy and delicious and works as a perfect breakfast or lunch option when served with a boiled egg.
Course Breakfast
Cuisine South Indian
Keyword healthy millet upma, millet upma, millet upma recipe
recipe healthy millet upma recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4
Calories 311kcal


  • 1 cup millet
  • 1 onion chopped finely
  • 2 tomatoes chopped finely chopped finely
  • 2-3 green chillies slit in halves optional
  • 1 cup vegetables chopped beans, carrots, bean sprouts, mushroom
  • 1 tbsp. ginger-garlic paste
  • ½ tsp. turmeric powder
  • 1 tsp. garam masala powder
  • 1 tsp. red chilli powder optional
  • finely chopped cilantro or coriander leaves
  • 1 tsp. Ghee for serving optional
  • For tempering
  • 1 tbsp. ghee
  • 1 tsp. mustard seeds
  • ½ tsp. cumin seeds
  • 1 tsp. urad dal split black gram
  • 1 pinch asafetida
  • A sprig of curry leaves


  • Soak the millets for half an hour.
  • In a pressure cooker, heat the ghee.
  • Add mustard seeds, allow to sputter. Add cumin seeds, urad dal, asafetida and curry leaves. Fry for 30 seconds.
  • Add in the chopped onions and fry till translucent.
  • Add the ginger-garlic paste, slit green chillies and tomato. Let it cook down for a couple of minutes.
  • Now add the soaked and drained millets and fry in the mixture for 2 minutes.
  • Add in the turmeric powder, garam masala powder, chilli powder and salt.
  • Add about 2 cups water. Millets need more water to cook than regular grains.
  • Pressure cook for 2 whistles. Switch off the heat and let is cool down.
  • Taste and adjust seasoning.
  • Garnish with chopped coriander and serve with a tsp. of ghee on top.


1. You can substitute barnyard millets with foxtail millets, broken wheat or broken barley.
2. I avoid veggies like capsicum that get very mushy when pressure cooked. You can add broccoli, cauliflower, potatoes or any other veggies that you like.
3. You can skip ghee but it really does taste good with it and becomes more moist too.


Calories: 311kcal | Carbohydrates: 52g | Protein: 8g | Fat: 8g | Saturated Fat: 4g | Cholesterol: 13mg | Sodium: 88mg | Potassium: 469mg | Fiber: 9g | Sugar: 5g | Vitamin A: 1025IU | Vitamin C: 20mg | Calcium: 37mg | Iron: 3mg