Barnyard Millet is important in the tropics and subtropics of India.
(Hindi: Jhangora, Tamil: Kuthiravaali, Telgu: Odalu, Malayalam: Kuthiravali.)
Description: The grains are round and smooth, 2.5 to 3.0 mm. The Colour of grain is generally off white to light brown.
Nutrient information Per 100g.
(approximate composition)
Energy: 353 (kcal)
Protein: 8 g
Fat: 3 g
Carbohydrates: 72 g
Dietary fibre: 5 g
How to cook Barnyard millet Upma:
Step 1 Wash millets, vegetables. Chop onions, ginger and green chillies Wash millets until water comes clean. Drain the water and set it aside. Wash frozen mixed vegetables. Take a chopping board and chop onions, tomatoes and ginger, slit green chillies.
Step 2 Saute urad dal with spices and vegetables In a pressure cooker, heat oil. Add urad dal and mustard seeds. Once the seeds start to pop up, add asafoetida, curry leaves, cumin seeds and fry for 30 seconds. To this add onions, green chillies, ginger-garlic paste, tomatoes and saute for a minute or two.
Step 3 Pressure Cook the mix Now add the millets and fry for 2 minutes. Add turmeric, salt, red chilli and garam masala. Pour some water and mix well. Pressure cook the mix for 2 whistles. Turn off the flame.
Step 4 Garnish and serve Gently fluff the upma with a fork. Excess fluffing would lead to a mushy upma. Let it cool down a little. Transfer to serving plates and serve.