Name: Foxtail-Millet Vegetable Upma
Yield: 4 servings
Ingredients: Foxtail millet (kangni) — ¾ cup + 2 tbsp (160 g); Water — 2⅔ cups (1 : 4) (640 ml); Ghee (cow) — 1 tbsp (15 g); Mustard seeds — ½ tsp (2 g); Urad dal, split — 1 tsp (5 g); Curry leaves — 8 leaves (1 g); Ginger, fresh — 1½ tsp (8 g); Carrot — ½ cup diced (60 g); French beans — 6, chopped (50 g); Green peas, fresh — ¼ cup (40 g); Rock salt (sendha namak) — ¾ tsp (3.5 g); Lemon juice — 2 tsp (10 ml); Coriander leaves — 1 tbsp (5 g)

Method

How to cook it

Step 1: Wash and soak millet 30 minutes; drain.
Step 2: Temper ghee, mustard, urad, curry leaves, ginger; add vegetables 3 minutes.
Step 3: Add water and salt; boil; add millet; cover and cook on low 15 minutes.
Step 4: Rest covered 5 minutes; fluff; add lemon and coriander.

Nutrition

Per serving, estimated

193kcal

Energy

6.3g

Protein

5.6g

Fat

29.3g

Carbohydrate

4.9g

Fibre

0.9g

Salt

Where the energy comes from

Protein and carbohydrate × 4 kcal/g, fat × 9 kcal/g

Estimated from IFCT 2017 / USDA composition tables; not for clinical use.

Also good this season

Vol I · b1

Foundation recipes

Home Ghee from Unsalted White Butter

FoundationAll year

Vata
Pitta
Kapha

45 kcal0.1 g protein—

View recipe →

Vol I · b2

Foundation recipes

Sattvic Garam Masala (No Onion–Garlic)

FoundationAll year

Vata
Pitta
Kapha

6 kcal0.2 g proteinPowder

View recipe →

Vol I · b3

Foundation recipes

House Digestive Churna (Hingvashtak-inspired)

FoundationAll year

Vata
Pitta
Kapha

4 kcal0.1 g proteinPowder

View recipe →

Vol I · b4

Foundation recipes

CCF Tea (Cumin–Coriander–Fennel)

FoundationAll year

Vata
Pitta
Kapha

5 kcal0.2 g proteinThin liquid

View recipe →

Foxtail-Millet Vegetable Upma

What you need

How to cook it

Per serving, estimated

Where the energy comes from

Variations & further ideas

More from Breakfasts

Sakkarai Pongal (Sweet Jaggery Pongal)

Jowar–Milk Porridge with Dates

Bajra Raab (Warm Savoury Millet Drink)

Neer Dosa (Soft Rice Crêpes)

Also good this season

Home Ghee from Unsalted White Butter

Sattvic Garam Masala (No Onion–Garlic)

House Digestive Churna (Hingvashtak-inspired)

CCF Tea (Cumin–Coriander–Fennel)

Ingredient	Household measure	Quantity (4 servings)	Café batch ×5
Foxtail millet (kangni)	¾ cup + 2 tbsp	160 g	800 g
Water	2⅔ cups (1 : 4)	640 ml	3200 ml
Ghee (cow)	1 tbsp	15 g	75 g
Mustard seeds	½ tsp	2 g	10 g
Urad dal, split	1 tsp	5 g	25 g
Curry leaves	8 leaves	1 g	5 g
Ginger, fresh	1½ tsp	8 g	40 g
Carrot	½ cup diced	60 g	300 g
French beans	6, chopped	50 g	250 g
Green peas, fresh	¼ cup	40 g	200 g
Rock salt (sendha namak)	¾ tsp	3.5 g	17.5 g
Lemon juice	2 tsp	10 ml	50 ml
Coriander leaves	1 tbsp	5 g	25 g