Little Millet Upma: A Quick and Healthy Indian Breakfast

Little Millet Upma: A Quick and Healthy Indian Breakfast

In the pursuit of a healthy lifestyle, breakfast plays a crucial role. A nutritious and satisfying breakfast can set the tone for the rest of the day. If you’re looking for a delicious and healthful way to kickstart your mornings, consider Little Millet Upma. This South Indian delicacy, prepared using 7Millets Little Millet, is not only quick and easy to make but also packed with nutrition. In this article, we will explore the world of Little Millet Upma, its health benefits, and a simple yet delectable Little Millets recipe.
What is Little Millet?
Before delving into the realm of Little Millet Upma, let’s get to know Little Millet better. Little Millet, scientifically known as Panicum sumatrense, is one of the lesser-known millet varieties. It is grown in different parts of India and is considered a traditional and highly nutritious grain. What makes it particularly noteworthy is its small, bead-like appearance, which lends itself well to a variety of dishes, especially breakfast items.
Little Millet is a powerhouse of nutrients. It is rich in dietary fiber, vitamins, and minerals. Additionally, it is gluten-free, making it an excellent choice for individuals with gluten sensitivities or celiac disease. The high fiber content in Little Millet helps regulate blood sugar levels, aids in weight management, and promotes digestive health. It is also a great source of antioxidants and is known to have anti-inflammatory properties. Due to these impressive nutritional qualities, Little Millet has gained popularity among health-conscious individuals and those looking to incorporate alternative grains into their diets.

The Rise of Millets in Indian Cuisine

In recent years, there has been a resurgence of interest in traditional Indian grains like millet. These grains, which were once staples in many Indian households, lost their prominence as rice and wheat became the primary cereal choices. However, the reevaluation of dietary habits and a growing awareness of the health benefits of millet have led to their revival.
Millets, including Little Millet, have become the darlings of the health food industry for several reasons. They are not only rich in essential nutrients but are also drought-resistant crops, making them an environmentally sustainable choice. Additionally, millets are known for their low glycemic index, which means they release glucose slowly into the bloodstream, helping to control blood sugar levels.

Little Millet Upma: A Healthy Breakfast Choice

One of the most popular and delectable ways to enjoy Little Millet is through the preparation of Little Millet Upma. Upma is a traditional South Indian dish that is quick to prepare and incredibly versatile. By using Little Millet, you can infuse this classic dish with a boost of nutrition.

Ingredients use to make Little millet Upma:

  • 1 cup 7Millets Little Millet
  • 2 cups water
  • 1 tablespoon oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1/4 cup chopped onions
  • 1/4 cup chopped carrots
  • 1/4 cup chopped bell peppers
  • 1/4 cup green peas
  • 1/4 cup chopped tomatoes
  • 2-3 green chilies (adjust to your spice preference)
  • A few curry leaves
  • 1/2 teaspoon turmeric powder
  • Salt to taste
  • Lemon juice for garnish
  • Chopped cilantro for garnish


  • Rinse the Little Millet thoroughly in cold water and drain.
  • In a medium-sized saucepan, heat the oil over medium heat. Add the mustard seeds and cumin seeds. When they start to splutter, add the chopped onions and green chilies. Sauté until the onions turn translucent.
  • Add the curry leaves, chopped vegetables (carrots, bell peppers, green peas), and tomatoes. Cook for a few minutes until the vegetables soften slightly.
  • Now, add the drained Little Millet, turmeric powder, and salt. Sauté for a couple of minutes.
  • Add 2 cups of water and bring the mixture to a boil. Reduce the heat to low, cover the saucepan, and let it simmer for about 15-20 minutes or until the Little Millet is cooked and has absorbed the water.
  • Once cooked, remove from heat and let it sit for a few minutes. Fluff it with a fork.
  • Garnish with lemon juice and chopped cilantro.
  • Your Little Millet Upma is ready to be served! This nutritious dish is not only a feast for your taste buds but also a boost for your overall health.

The Health Benefits of Little Millet Upma:

Little Millet Upma offers numerous health benefits that make it an ideal choice for breakfast:

  1. Rich in Nutrients: Little Millet is a nutritional powerhouse, packed with vitamins, minerals, and dietary fiber. When transformed into Upma, it retains these valuable nutrients.
  2. Satiety: Little Millet is a good source of fiber, which promotes a feeling of fullness and can aid in weight management.
  3. Low Glycemic Index: The low glycemic index of Little Millet helps regulate blood sugar levels, making it suitable for individuals with diabetes or those concerned about sugar spikes.
  4. Gluten-Free: It is an excellent choice for those with gluten sensitivities or celiac disease.
  5. Versatility: Little Millet Upma can be customized with various vegetables and spices, allowing you to adapt it to your taste preferences.
  6. Sustainable: Millets are environmentally friendly crops, as they require less water and are resistant to drought, making them a sustainable choice for agriculture.

Little Millet Upma, prepared with 7Millets’ Little Millet, is a fantastic addition to your breakfast repertoire. This traditional South Indian dish is not only delicious but also packed with essential nutrients, making it a healthy choice for your morning meal. The resurgence of millets in Indian cuisine is a testament to the growing awareness of the health benefits of these ancient grains. By incorporating Little Millet into your diet, you not only enhance your health but also contribute to the sustainability of agricultural practices.
So, the next time you’re looking for a quick, wholesome, and tasty breakfast, give Little Millet Upma a try. It’s a delightful way to embrace the goodness of millets and kickstart your day with energy and vitality.

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