The buzz word in the healthy eating space in recent years has been millets. But don't let food trends have you believing that millets are a new phenomenon. For ages, various kinds of millets have been commonly used across Indian cultures to cook nutritious dishes. Being dense in essential nutrients, they can do wonders when added to the daily diet. For our modern palate, there are many interesting ways to spruce up millets and dish out lip-smacking treats, such as the Indian breakfast favourite - upma.
While upma is commonly made using semolina or rava, you can give it a healthy spin by using millets as the core ingredient. Similar to semolina, millets swell up when cooked in water, resembling a similar texture. Load it up with a whole bunch of seasonal veggies and healing spices, and you get taste and a health fix in one power dish.
Chef Simran Singh Thapar of JW Marriott Mussoorie Walnut Grove Resort & Spa shares an easy recipe of cooking millets while combining it with the goodness of beetroots and walnuts.
Chef Simran Singh Thapar says, "This recipe is made with indigenous Himalayan millets and the goodness of farm fresh beetroots. Millets are rich in proteins, soluble fiber and they are nutrient dense while beetroots are known to be great for heart health. In this healthy recipe, which is my take on the popular Indian breakfast dish upma, these two nutritious ingredients come together for a delightful treat. You can also make a walnut chutney to go with it."
1. Heat a pan and add ghee. Temper mustard seeds, add sliced onions and saute. Follow by adding curry leaves, salt and the Himalayan millets. Dry roast the millets with other ingredients.
2. Add the water, stir and allow the millets to absorb water, swell and cook.
3. Add the roasted beetroot (blended) and stir well to mix evenly. Cover and allow to cook on medium heat for 10-15 minutes.
4. Remove cover, stir. Upma will be thick now and the right consistency. Serve this healthy and delicious upma with walnut chutney.
5. For Walnut Chutney, blend all the ingredients in a grinder jar to a coarse texture relish. Serve with upma.Comments
Note: Use leftover chutney as a bread spread or even serve as a side relish with meals. Walnuts are a great source of dietary fiber and help control cholesterol.