Millet Upma

August 7, 2020


-1 cup washed and drained Millet (barnyard/kodo/foxtail/proso/little)   

-1 onion    

-1 tomato    

-1 potato     

-1/2 peas    

-1 sprig curry leaves     

-1/2 tsp mustard seeds     

-1/2 tsp cumin seeds     

-1 tsp urad dal                   

-1tsp chana dal                    

-2 dry red chillies or green chillies                    


Step 1

Heat a thick bottom stainless steel pan. Dry roast mustard seeds, chana dal, urad dal and cumin seeds.

Step 2

Add chopped onions and tomatoes and caramelise it lightly. Add peas, potatoes, salt, chillies, curry leaves and mix well and add 3 cups of water.

Step 3

Once the potatoes are cooked add the millets and cook for 5 - 10 mins till all the water gets absorbed.

Step 4

Serve hot garnished with chopped coriander and a wedge of lemon.

Health Benefits

Millets have the ability to protect the heart, prevent insulin resistance, improve the digestive system, boost the immune system, improve the health of the respiratory system, detoxify the body and increase energy levels. Potatoes are high in potassium, rich in vitamin B6 and amino acids. It helps to relieve inflammation, fungus, fatigue, brain fog, difficulty sleeping. It is a healing food for people with hypothyroid, frozen shoulder, cold sores, spasms and candida overgrowth. Onions are antibacterial and help heal people who suffer from Small Intestine Bacterial Overgrowth (SIBO). They are very healing for respiratory disorders such as colds and flu that cause bronchitis. It helps to reduce joint inflammation, hot flashes, body aches and pains, mineral deficiencies, weakness, dry skin and shortness of breath.

Recipe Created By
Ria Jain

iThrive’s biggest focus is to teach anyone how to harness the healing power of food. In order to do this, we have been creating innovative and delicious recipes that are filling, tasty and full of healing benefits. This is just one of those recipes. 

Ria Jain
Functional Nutritionist

Ria has a Master’s in Nutrition and Dietetics and is in a permanent research mode and keeps the rest of us at iThrive (Previously ThriveFNC) updated with her latest findings in the field of Nutrition. Her articles on iThrive's blog are an expression of her research findings. We really don’t know what we’d do without her support and her focus.