Oil-free and gluten-free kodo millet vegetable upma

Prep Time
20 minutes
Cook Time
45 minutes
5 servings

Millet Upma Recipe is a wholesome dinner dish that can be made with just a few ingredients. With a little bit of planning by having vegetables chopped in advance, preparing this dish for the family gives me a sense of satisfaction.Millets are a good substitute for wheat semolina or rava, they are high in fiber and rich in nutrient. They are filling and hence make a good cooked dish as well.

Usually, Upma is loaded with oils, but this is an oil-free method of preparing this dish. Grated coconut also releases its oils and you will not miss the oils in the Upma. The best part is, the vessels can be washed easily with just a little soaking as this is free of grease. People with diabetes can use this in place of cooked dinners as its oil-free. Upma is usually relished with a plant curd or a dry spicy chutney powder made with lentils.

  • 2 cups kodo millet rawa ( can be replaced with any millet rawa)
  • 5.5 cups of hot water ( keep 1 cup handy separately in case some millet rawa needs depending on the fibre content)
  • 3 chopped onions
  • 3 chopped tomatoes
  • 3 slit green chilli ( adjust as per your taste)
  • 2 chopped potatoes
  • Other vegetables such as beans, capsicum can be added
  • Grated coconut
  • Tock salt
  • 4 tbsp lime juice
  • Coriander
  • Curry leaves
  • 2-inch grated ginger

For tadka

  • 1/4 cup peanuts
  • 1 tbsp Channa dal
  • 1 tbsp urad dal
  • 1 tbsp mustard seeds
  • 1 tbsp cumin seeds
  • Roast the millet rawa on a dry iron tawa till they slowly start to turn brown underneath. Remove and keep aside. Don’t leave it in the roasted kadai.
  • Keep the water boiling and ready in a different steel vessel.
  • Soak the ginger in a portion of that water.
  • Tadka
    • In a clay or an iron heavy or thick bottomed vessel, add peanuts and keep stirring till they are half roasted.
    • Add Channa and urad dal and continue to keep roasting.
    • When it’s half done, add cumin and mustard seeds. They hardly take time.
  • Add the onions at this time and continue to roast. Do not close the lid at this time. Since it’s a dry tadka, the dals will burn if left as-is. The water in the onions is not enough to shield it. Hence continue to keep stirring till onions are translucent. Do not add salt too.
  • Cook the chopped potatoes or any other veggies separately and keep aside. If you are left with a broth, account for that water too.
  • Add tomatoes, chilli and fry with the onions for 2 mins till they just get cooked.
  • Add water with grated ginger, cooked veggies, curry leaves, salt.
  • Once the water starts boiling, simmer the gas, add the rawa while you continuously stir and close the lid and let it cook in the water for 2-3 mins. Once the lid is opened, the water would have been absorbed. Add more water, mix and close the lid / repeat the process till the rawa is fully cooked.
  • Mix thoroughly, add lime juice at this time
  • Switch off the stove
  • Garnish with coriander, grated coconut.

Enjoy and do comment on this post if you have questions.

Disclaimer: The health journeys, blogs, videos and all other content on Wellcure is for educational purposes only and is not to be considered a ‘medical advice’ ‘prescription’ or a ‘cure’ for diseases. Any specific changes by users, in medication, food & lifestyle, must be done under the guidance of licensed health practitioners. The views expressed by the users are their personal views and Wellcure claims no responsibility for them.

07:04 PM | 23-09-2019

I love upma especially with millets. Relish with a veggie gravy so you eat less upma and more vegetables.

Smitha Hemadri

07:17 PM | 23-09-2019

Good feedback

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