Warmth and Flavor: Ishva Foxtail Millet Upma Recipe

Warmth and Flavor: Ishva Foxtail Millet Upma Recipe


Welcome to our kitchen, where we celebrate the goodness of wholesome ingredients! Today, we're delighted to share a nutritious and comforting recipe: Ishva Foxtail Millet Upma. Upma is a traditional South Indian dish known for its versatility and hearty flavors. By using foxtail millet instead of semolina (rava), we add a nutritious twist to this beloved dish. Let's dive into this easy-to-make recipe that's perfect for a nourishing breakfast or a satisfying meal any time of day.


To prepare Ishva Foxtail Millet Upma, gather the following ingredients:

  • Ishva Foxtail Millet: 1 cup
  • Water: 2 cups
  • Ghee or Oil: 2 tablespoons
  • Mustard Seeds: 1 teaspoon
  • Urad Dal (Black Gram): 1 teaspoon
  • Chana Dal (Bengal Gram): 1 teaspoon
  • Curry Leaves: A few leaves
  • Green Chilies: 2, slit lengthwise
  • Ginger: 1-inch piece, finely chopped
  • Onion: 1 medium, finely chopped
  • Carrot: 1, finely chopped
  • Green Peas: 1/4 cup (optional)
  • Salt: To taste
  • Lemon Juice: 1 tablespoon (optional)
  • Fresh Coriander Leaves: For garnish


Step 1: Preparation

  1. Rinse and Soak: Rinse the foxtail millet under running water. Soak it in enough water for about 15-20 minutes. Drain before using.

Step 2: Cooking the Millet

  1. Cook Foxtail Millet: In a medium saucepan, heat 2 cups of water until it boils. Add the drained foxtail millet and a pinch of salt. Cover and cook on low heat for about 10-12 minutes, or until the millet is cooked and water is absorbed. Fluff it with a fork and set aside.

Step 3: Making the Upma

  1. Tempering: Heat ghee or oil in a large skillet or kadai. Add mustard seeds and let them splutter.

  2. Add Dals: Add urad dal and chana dal. Sauté until they turn golden brown.

  3. Aromatics: Add curry leaves, green chilies, and finely chopped ginger. Sauté for a minute until fragrant.

  4. Vegetables: Add finely chopped onion, carrot, and green peas (if using). Sauté until the vegetables are tender.

  5. Combine: Add the cooked foxtail millet to the skillet. Mix everything well to combine.

  6. Seasoning: Add salt to taste. Optionally, squeeze in some lemon juice for a tangy flavor.

  7. Garnish: Garnish with fresh coriander leaves.

Health Benefits of Foxtail Millet

Foxtail millet is a nutrient-rich grain with several health benefits. Here are a few reasons why you should include it in your diet:

  • Rich in Fiber: Promotes digestion and helps maintain a healthy gut.
  • High in Protein: Provides essential amino acids for muscle repair and growth.
  • Low Glycemic Index: Helps regulate blood sugar levels.
  • Packed with Minerals: Contains iron, magnesium, and phosphorus for overall well-being.


Ishva Foxtail Millet Upma is not just a delicious dish but also a nutritious addition to your meal repertoire. Whether you enjoy it for breakfast, lunch, or dinner, this upma offers a delightful blend of flavors and textures. Embrace the goodness of foxtail millet in every bite and savor the warmth and comfort it brings to your table.

Happy Cooking!

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