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Abiyam Millet Rava Upma Recipe
”A wholesome, comforting breakfast made with the natural goodness of millets and vegetables.”
Ingredients For the upma:
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Abiyam Millet Rava (Foxtail / Little / Barnyard) – 1 cup
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Oil – 1 tbsp
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Mustard seeds – ½ tsp
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Split urad dal – ½ tsp
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Split chana dal – ½ tsp
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Peanuts – 2 tbsp
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Curry leaves – few
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Green chilli – 1, finely chopped
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Onion – 1 medium, finely chopped
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Tomato – 1 small, chopped
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Mixed vegetables (carrot, beans, peas – optional) – ½ cup
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Water – 3½ to 4 cups
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Salt – to taste
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Ghee – 1 tsp (optional)
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Coriander leaves – for garnish
RECIPE OF THE WEEK
01 / 04
Prepare the tempering
Heat oil in a pan. Add mustard seeds and let them splutter.
Add urad dal, chana dal, peanuts, curry leaves, and green chilli.
Sauté until the dals turn light golden.
02 / 04
Sauté vegetables
Add chopped onion and sauté until soft. Add tomato and vegetables. Cook for about 5 minutes until lightly tender. Add salt and mix well.
03 / 04
Cook the millet rava
Bring 3½–4 cups of water to a boil in the same pan.
Slowly add the millet rava, stirring continuously to avoid lumps.
Cook on medium flame for about 10 minutes until the rava is soft and well cooked.
04 / 04
Finish and serve
Add ghee (optional) and mix gently. Garnish with fresh coriander leaves. Serve hot with chutney, curd, or a small serving of country sugar (nattu sakkarai).
Health Benefits of Abiyam Millet Rava Upma
01
Low GI, Sustained Energy
Foxtail, Little, and Barnyard millets release energy slowly due to their low glycemic index, helping avoid sudden blood sugar spikes and crashes.
02
High in Dietary Fiber
Millets are rich in fiber, which improves digestion, supports gut health, and keeps you full for longer — ideal for breakfast.
03
Natural Source of Essential Minerals
Millet rava provides iron, magnesium, phosphorus, and B-vitamins, supporting energy metabolism and reducing fatigue.
04
Balanced Nutrition from Tempering
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Peanuts add plant-based protein and healthy fats
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Urad & chana dal improve protein quality
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Vegetables add vitamins, antioxidants, and fiber
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Curry leaves & green chilli support digestion
05
Heart-Friendly & Cholesterol-Free
Millets are naturally cholesterol-free and low in saturated fat, making this upma a heart-friendly everyday meal.
06
Supports Weight Management
The combination of fiber, protein, and complex carbs helps control hunger and reduces mid-morning cravings.
07
Clean, Everyday Comfort Food
Free from refined grains, preservatives, or artificial flavours — this upma stays true to traditional, home-style nourishment.
