Spiced South Indian Millet Upma

By AislePrompt Editorial · Published 2026-07-07 · Updated 2026-07-07

A savory breakfast porridge made with coarse millet, tempered with mustard seeds, curry leaves, and a blend of spices for a nutritious start. This Indian-inspired recipe (vegetarian, gluten free), ready in about 35 minutes, combines coarse millet (bajra or ragi), water, mustard seeds into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 230 calories and feeds 4, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup coarse millet (bajra or ragi)
• 2 1/2 cups water
• 1 tsp mustard seeds
• 1 tbsp urad dal
• 1 tbsp chana dal
• 2 green chilies chopped
• 1 tsp ginger minced
• 1 medium onion finely chopped
• 10 curry leaves
• 2 tbsp cashew nuts
• 3 tbsp vegetable oil
• 1 tsp salt
• 1 tbsp lemon juice
• 2 tbsp fresh coriander leaves chopped

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Instructions

1. Step 1: Dry roast 1 cup coarse millet in a pan over medium heat for 4-5 minutes until it emits a nutty aroma; set aside.
2. Step 2: Heat 3 tbsp vegetable oil in the same pan on medium heat. Add 1 tsp mustard seeds and wait until they crackle, then add 1 tbsp urad dal, 1 tbsp chana dal, and 2 tbsp cashew nuts. Fry until golden brown, about 2 minutes.
3. Step 3: Add 1 medium finely chopped onion, 2 chopped green chilies, 1 tsp minced ginger, and 10 curry leaves. Sauté for 4 minutes until onions are translucent and fragrant.
4. Step 4: Pour 2 1/2 cups water and 1 tsp salt into the pan and bring to a boil.
5. Step 5: Slowly add the roasted millet to the boiling water while stirring continuously to avoid lumps.
6. Step 6: Reduce heat to low, cover the pan, and cook for 15 minutes until the millet is soft and water is absorbed.
7. Step 7: Turn off the heat, mix in 1 tbsp lemon juice and 2 tbsp chopped fresh coriander leaves. Fluff the upma gently and serve warm.