Kuthiraivali / Barnyard Millet Upma

Upma, a popular South Indian breakfast dish, traditionally made with semolina, gets a healthy makeover with the introduction of Kuthiraivali or Barnyard millet. This ancient grain, known for its nutritional prowess, transforms the humble upma into a powerhouse of health benefits without compromising on taste. 

Kuthiraivali, also known as Barnyard millet, is a small-seeded grass species that has been cultivated in India for thousands of years. It's gaining popularity in the health food scene due to its impressive nutritional profile:

• High in fiber
• Rich in protein
• Low glycemic index
• Good source of iron and calcium

Why Choose Kuthiraivali Upma?

• Compared to regular semolina upma, Kuthiraivali upma packs more nutrients per serving.
• Perfect for those with gluten sensitivities or celiac disease.
• The low glycemic index helps manage blood sugar levels.
• Millet crops require less water and are more resistant to climate changes.

How to Make Kuthiraivali Upma

Ingredients:

• Kuthiraivali / Barnyard Millet - 1 cup
• Onion - 1 (chopped finely)
• Green Chillies - 2 or 3 (Chopped finely)
• Tomato - 1 (Chopped finely)
• Oil - 2 tsps.
• Mustard Seeds - 1 tsp.
• Ured Dhal - 1 tsp.
• Channa Dhal - 1 tsp.
• Curry Leaves - a handful
• Water - 3 cups
• Salt - 1 tsp. or as needed

Method:

• Soak barnyard millet for 10 minutes in 1 cup of water.
• After 10 minutes, heat oil in a pan and add mustard seeds.
• When it splutters, add ured and channa dhals together and saute for a minute.
• Add curry leaves and fry for a second.
• Now add green chillies and fry for half a minute and the then add chopped onions and fry.
• When the onions become transparent add finely chopped tomato and fry till it becomes mushy.
• Now add 2 cups of water (as we have already used 1 cup to soak) and salt and bring it to boil.
• When it boils, add the soaked millet with water and mix well.
• Keep in simmer and close with a lid and cook till it becomes dry.
• Barnyard millet takes some time to cook.
• When cooked, switch of the stove and mix well and serve.

Note:

• Serve hot with a dollop of ghee on top. Pair it with coconut chutney or sambar for a complete meal.  
• You can also add vegetables like carrots, peas, or bell peppers to boost the nutritional value further.
• You can also add finely chopped ginger.