Samai Upma, made with samai (little millet), is a healthy and fiber-rich alternative to traditional semolina upma. This South indian breakfast dish is light, easy to digest, and packed with nutrients. Little millet is gluten-free, low in calories, and rich in minerals, making this upma a perfect choice for health-conscious individuals.
Ingredients You’ll Need
Samai (little millet) – 1 cup
Water – 2 cups
Ghee or oil – 1 tbsp
Mustard seeds – ½ tsp
Curry leaves – 1 sprig
Green chilies – 2, chopped
Ginger – 1 tsp, finely chopped
Onion – 1 small, finely chopped
Vegetables (optional: carrot, beans, peas) – ½ cup, chopped
Salt – to taste
Grated coconut – 1 tbsp (optional, for garnish)
Lemon juice – 1 tsp (optional)
Step-by-Step Preparation
Roast the Millet:
Dry roast samai in a pan for 2–3 minutes until aromatic. This enhances its nutty flavor and prevents clumping.
Cook the Millet:
Boil 2 cups of water in a pan. Add roasted samai and a pinch of salt. Cover and cook on low heat for 10–12 minutes until the millet absorbs water and becomes soft. Fluff it with a fork.
Prepare the Tempering:
In a separate pan, heat ghee or oil. Add mustard seeds and let them splutter. Add curry leaves, green chilies, and ginger. Sauté until aromatic.
Add Vegetables and Onion:
Toss in chopped onion and vegetables. Sauté until they are slightly tender but still crunchy.
Combine and Garnish:
Add the cooked millet to the tempering and mix well. Garnish with grated coconut and a squeeze of lemon juice if desired. Serve hot.
Health Benefits of Samai Upma
1. Rich in Fiber:
Little millet is high in dietary fiber, promoting healthy digestion, preventing constipation, and keeping you full longer.
2. Helps Control Blood Sugar:
Samai has a low glycemic index, making it ideal for diabetics and for maintaining steady blood sugar levels.
3. Supports heart Health:
Rich in magnesium and antioxidants, little millet helps reduce cholesterol and maintain a healthy heart.
4. Gluten-Free and Light:
Being gluten-free, samai upma is gentle on the stomach and suitable for those with gluten intolerance or sensitive digestion.
5. Packed with Minerals:
Little millet provides calcium, iron, and phosphorus, supporting strong bones and overall wellness.
Final Thoughts
Samai upma is a simple, wholesome, and nutritious breakfast that brings together taste and health. Its fiber-rich, low-calorie profile makes it perfect for weight management, diabetes control, and heart health. Easy to prepare and customizable with vegetables, it’s an ideal start to a healthy and energetic day.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
.jpg)
click and follow Indiaherald WhatsApp channel