Samai Upma: A Nutritious Twist on a Classic Breakfast
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.
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.
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.
Ingredients You’ll Need
Samai (little millet) – 1 cupWater – 2 cupsGhee or oil – 1 tbspMustard seeds – ½ tspCurry leaves – 1 sprigGreen chilies – 2, choppedGinger – 1 tsp, finely choppedOnion – 1 small, finely choppedVegetables (optional: carrot, beans, peas) – ½ cup, choppedSalt – to tasteGrated 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.