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    Home » Recipes » Breakfast

    Proso Millet Upma - Instant Pot & Stove Top

    Published: July 27, 2020 · Modified: July 27, 2020 by Uma Raghupathi · This post may contain affiliate links · This blog generates income via ads · 21 Comments

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    An age-old classic recipe with a fresh new ingredient...Proso Millet Upma. Upma is a traditional south Indian breakfast recipe that is usually prepared with semolina or coarse rice flour.

    A bowl of millet with Indian spices and vegetables. this recipe

    This recipe with Millets is my twist on a classic Indian. Millets cooked to tender perfection in a simple tomato-onion broth and a supporting vegetable makes this dish a simple breakfast option you should try today.  

    Just like rice, Millet comes in several varieties, each with a unique flavor. I have used Proso millet variety for this recipe, but it is not to say that it is the only one that works. You are free to use any variety that you can get. All that matters is that you cook them to a tender texture and let them absorb the flavors as you cook them. 

    Millet upma can be prepared using a pressure cooker or the Instant Pot in a matter of minutes and give a healthy kick start for your day. To augment the goodness, I added a few frozen veggies like green beans and peas. Not only do they make it more nutritious, but they also add a lot of color to the dish. You can choose to add any other vegetable of your choice or even skip the step completely.

    What you should be looking for, in this dish is a well-cooked tender millet mixed well with the onion-tomato base and other supporting spices. 

    Although I have started trying millet recipes only recently, this is not the first millet recipe that I am sharing. Finger millets are very common in India and I have shared a couple of recipes with finger millets in the past like millet cookies and millet protein shakes.

    The Proso millet that I have used for this recipe, has several commercial names...hog millet, white millet, “Pani varagu” (Tamil) and “Baragu” (Kannada). So look for any of those names if you cannot find “Proso Millet”. 

    Is Proso Millet good for health?

    A close up of millet on a table

    What makes millets special is the amount of protein it packs in every serving, yet light and fluffy in texture. It is a better alternative to rice or any grain based recipe in every aspect. It has higher fiber content and controls blood sugar better than white rice.

    Proso millet contains high lecithin that supports the neural health system. It is rich in vitamins, minerals, and essential amino acids. Its low glycemic index helps in controlling hunger and also reduces the risk of type-2 diabetes.

    Prep work: Soak the millet before cooking

    I have noticed that soaking the millets overnight or for a couple of hours in cold water, speeds up the cooking process considerably. Although small, millet seeds take approximately 30 minutes to cook in boiling water. With overnight soaking or a 2-hour soak, the cooking time is down to as little as 10 minutes. So be sure to soak them before you plan this for your day. 

    Upma is traditionally prepared over the stovetop, but I have shared the Instant Pot procedure as well as the traditional way.

    Stove top method

    Rinse the Proso Millet / Pani varagu 2-3 times with clean water and soak for at least 2 hours. 

    Place a pan over medium heat with 2 tablespoons of oil. Add mustard seeds and let them splutter and then add urad dal, red chili. Saute them until the lentils turn golden brown.

    Add curry leaves, and ginger and continue to saute for 10 sec. Now add onions and continue to saute until they turn transparent and follow up by adding finely chopped tomatoes. Cook for a few minutes before adding the spices: Red chili powder, turmeric powder, and garam masala. Saute for another 30 seconds. 

    Now add the frozen vegetables. Mix well and add 2 cups of water, salt.

    Place a lid on top to speed up boiling. Let the water come to a full boil. As the water starts to boil, add soaked millets and mix well.

    Cover with a lid and cook for ten minutes in low heat. High flame cooking could burn the bottom.

    After 10 - 15 minutes, water is fully absorbed and millets become soft. If there is more moisture left in the upma, wait for a few more minutes before turning the heat off.

    Finally, add a few drops of lemon juice, and cilantro mix, and mix well.  Proso Millet Upma is ready to be served with simple coconut chutney or sambar! 

    If this recipe interests you, look for similar millet recipes in my blog such as the Finger Millet cookies or the Ragi drink. 

    Instant Pot Method

    Curry and Instant Pot

    In the ‘saute’ setting, add a few teaspoons of oil to the inner pot.

    As the oil heats up, add mustard seeds, urad dal, and red chili and saute until they start to sizzle.

    A close up of a bowl, with Curry

    Add grated ginger, curry leaves, and cook for about 30 seconds.

    A bowl with a spoon

    Then add chopped onions, and saute until they are translucent.

    A pot with food in it

    Now, add chopped tomatoes and mix well then add the dry spices: Red chili powder, turmeric, and garam masala. Continue to stir well to cook the tomatoes completely.

    A person holding a bowl of food

    Add frozen vegetables of your choice. I used green peas and green beans in my recipe. 

    Add salt and mix thoroughly.

    A person holding a pan of food, with millet

    Now, add the soaked and drained millet.

    A bowl of soup, with Curry

    Add water in the right proportion as noted in the ingredients list. Stir well. 

    A person closing instant pot lid

    Close the lid of the instant pot and turn the steam release handle to the “sealing” position. Press the manual/pressure cooking setting and set the time for 8- 10 minutes. 

    As the timer expires, use the natural release to let the pressure settle and then open the lid.

    A bowl of food, with millet and Curry

    Add lemon juice and cilantro. And mix well and proso millet upma is ready to serve. 

    More vegan recipes are

    • Barnyard Millet Dosa And Idli
    • Quinoa Upma
    • Finger Millet Cookies - Ragi Biscuit 
    • Vegan Ragi Drink - Ragi Drink Recipe

    If you have time comment below and rate the recipe in the comment box below.  Follow me on social media's Facebook, Instagram, and Pinterest. 

    For more delicious vegan recipes such as this sent directly to your inbox, just subscribe to my newsletter.

    A bowl of food on a plate, with Millet and Upma

    Proso Millet Upma - Instant Pot & Stove Top

    Uma Raghupathi
    Millets Upma is my twist on a classic Indian. Millets cooked to tender perfection in a simple tomato-onion broth and a supporting vegetable makes this dish a simple breakfast option you should try today.
    5 from 15 votes
    Print Recipe
    Prep Time:5 mins
    Cook Time:12 mins
    Soaking Time:2 hrs
    Total Time:2 hrs 17 mins
    Course :Breakfast
    Cuisine :Indian
    Servings 3 people
    Calories 158 kcal

    Equipment

    • Instant Pot
    • Vegetable Chopper
    • Non Stick Pot

    Ingredients
      

    • 1 Cup proso millet
    • 1 ¾ cup water
    • 1 small onion
    • 1 Tomato
    • ½ cup frozen vegetables of your choice
    • 1 teaspoon mustard seeds
    • 1 teaspoon urad dal
    • 1 red chili
    • ½ teaspoon red chili powder
    • ⅓ teaspoon garam masala
    • ¼ teaspoon turmeric
    • Salt to taste
    • 1 strand curry leaves
    • 2 teaspoon ginger
    • 2 teaspoon coconut oil
    • 2 teaspoon lemon juice
    • Cilantro for garnish - optional
    Prevent your screen from going dark

    Instructions
     

    Directions for Instant Pot

    • Soak the rinsed millet for 2 hours and then drain completely and place it aside.
    • In the ‘saute’ setting, add a few teaspoons of oil to the inner pot.
    • As the oil heats up, add mustard seeds, urad dal, and red chili and saute until they start to sizzle.
    • Add grated ginger, curry leaves, and cook for about 30 seconds. Then add chopped onions, and saute until they are translucent.
    • Now, add chopped tomatoes and mix well then add the dry spices: Red chili powder, turmeric, and garam masala. Continue to stir well to cook the tomatoes completely.
    • Add frozen vegetables of your choice. I used green peas and green beans in my recipe.
    • Add salt and mix thoroughly.
    • Now, add the soaked and drained millet. Add water in the right proportion as noted in the ingredients list. Stir well.
    • Close the lid of the instant pot and turn the steam release handle to the “sealing” position. Press the manual/pressure cooking setting and set the time for 8- 10 minutes.
    • As the timer expires, use the natural release to let the pressure settle and then open the lid.
    • Add lemon juice and cilantro. And mix well and it is ready to serve.

    Stove Top Method

    • Rinse the Proso Millet / Pani varagu 2-3 times with clean water and soak for at least 2 hours.
    • Place a pan over medium heat with 2 tablespoons of oil. Add mustard seeds and let them splutter and then add urad dal, red chili. Saute them until the lentils turn golden brown.
    • Add curry leaves, and ginger and continue to saute for 10 sec. Now add onions and continue to saute until they turn transparent and follow up by adding finely chopped tomatoes. Cook for a few minutes before adding the spices: Red chili powder, turmeric powder, and garam masala. Saute for another 30 seconds.
    • Now add the frozen vegetables. Mix well and add 2 cups of water, salt.
    • Place a lid on top to speed up boiling. Let the water come to a full boil. As the water starts to boil, add soaked millets and mix well.
    • Cover with a lid and cook for ten minutes in low heat. High flame cooking could burn the bottom.
    • After 10 - 15 minutes, water is fully absorbed and millets become soft. If there is more moisture left in the upma, wait for a few more minutes before turning the heat off.
    • Finally, add a few drops of lemon juice, and cilantro mix, and mix well. Proso Millet Upma is ready to be served with simple coconut chutney or sambar!

    Video

    Notes

    • If you are in a hurry, you can make this Millet upma in a stovetop pressure cooker too. For that, use 2 cups of water for every cup of millet.
    • You can use any kind of vegetables fresh or frozen.
    • Millet upma is the best tasting when it is served hot as it tends to dry out as it cools. You can also serve it with spicy tomato chutney or coconut chutney on the side.
    • If you do not have easy access to Proso millet, that's ok! The procedure is the same for all kinds of millets.

    YOUR OWN NOTES

    Click here to add your own private notes.

    Nutrition

    Calories: 158kcal | Carbohydrates: 5g | Protein: 4g | Fat: 4g | Saturated Fat: 3g | Sodium: 18mg | Potassium: 145mg | Fiber: 2g | Sugar: 2g | Vitamin A: 618IU | Vitamin C: 28mg | Calcium: 8mg | Iron: 1mg

    Nutritional information is an estimation only.

    Tried this recipe?Mention @simplesumptuouscooking or tag #simplesumptuouscooking!
    A bowl of  Millet and Upma
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    Reader Interactions

    Comments

    1. Seema Sriram

      August 29, 2020 at 12:52 am

      Indian recipes in the instant pot are so much a welcome for me. Love the fact that it is millets, I love them and use it a lot on my weekly prep.5 stars

      Reply
    2. NARMADHA

      August 20, 2020 at 10:00 am

      I love millets upma with lot of veggies and this looks like perfect treat for me. So filling, healthy and nutritious breakfast or dinner option.5 stars

      Reply
    3. Lathiya

      August 15, 2020 at 9:56 pm

      Upma is one of the staple in our family. So getting new upma recipe is must for me. this proso millet upma sounds healthy and delicious.5 stars

      Reply
    4. Sandhya Ramakrishnan

      August 10, 2020 at 2:03 am

      millet upma looks marvelous and the best part is it is a one pot meal made in the IP. I have to give this a try. Soaking the millet does save time when cooking. Thanks for all the tips.5 stars

      Reply
    5. sapana

      August 08, 2020 at 8:03 am

      I have a packet of millet in my pantry which I never used. Will definitely make this upma as it sounds and looks so delicious.5 stars

      Reply
    6. Padma Veeranki

      August 07, 2020 at 2:52 pm

      This protein packed millet upma is a good substitute of rice some times. Such a healthy and filling breakfast option. Great tips with regard to working with this millet too!5 stars

      Reply
    7. amrita

      August 07, 2020 at 9:38 am

      Instead of regular upma you made it more healthy version of upma ...A great way to include millet in breakfast. Also you have shared useful tips of soaking millet prior to cooking reduces the time of cooking5 stars

      Reply
      • Uma Raghupathi

        August 07, 2020 at 1:15 pm

        Absolutely true! Hope you will try this soon.

        Reply
    8. Vandana

      August 06, 2020 at 8:32 am

      Most of your recipes are so healthy and look delicious. I love all the traditional recipes you share. Learning so many new South Indian recipes from your blog. Thanks for sharing them.5 stars

      Reply
      • Uma Raghupathi

        August 06, 2020 at 1:53 pm

        Thank you for your kind words Vandana! Hope you will try this soon 🙂

        Reply
    9. ARCHANA

      August 03, 2020 at 3:15 pm

      Millets are something we love and I make them often. Loved your presentation and the use of instapot. Making me feel like I better buy one soon.5 stars

      Reply
    10. Malini

      August 03, 2020 at 8:02 am

      Millet recipes are always welcome at my home. This upma looks yummy and it's very healthy too. It's packed with protein and it is perfect for breakfast. I have tried sevai, but not this. Added to my breakfast recipes.5 stars

      Reply
    11. Pavani

      August 02, 2020 at 11:59 pm

      That is healthy and delicious upma made with millets. Love the idea of adding veggies to make it colorful and wholesome.5 stars

      Reply
      • Uma Raghupathi

        August 06, 2020 at 9:09 pm

        Thank you, Pavani.

        Reply
    12. Mayuri Patel

      August 02, 2020 at 6:21 pm

      Making a healthy upma for breakfast using promo millet is such a great idea. I love using different kinds of millets in whatever way I can. Gluten free, healthy and satisfying meal.5 stars

      Reply
    13. Lata Lala

      August 02, 2020 at 6:05 pm

      .Now that's a fantastic way to use proso millet in making this delicious breakfast Uma. Cooking this with onion tomato broth and vegetables certainly makes it much healthier.5 stars

      Reply
    14. The Girl Next Door

      August 01, 2020 at 1:53 pm

      I love this twist on the traditional upma. The use of proso millet makes the upma healthier, at the same time giving it a wonderful texture. A great option for breakfast or light dinner.5 stars

      Reply
    15. Bless my food by Payal

      July 31, 2020 at 7:27 am

      Proso millet is a protein packed diet and a good substitute of rice at times. Upma with such millet is undoubtedly a healthy breakfast option. Absolutely fantastic.5 stars

      Reply
      • Uma Raghupathi

        July 31, 2020 at 1:06 pm

        Thank you 😊

        Reply
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