Varai Phanna (also known as Little Millet Upma) is a nutritious dish made from Little Millet (Varai), a type of millet that is naturally gluten-free and packed with fiber, protein, and minerals. This upma is light, healthy, and easy to make, making it an excellent option for breakfast or a healthy snack. Let’s dive into this simple and delicious recipe!
Ingredients for Varai Phanna (Little Millet Upma)
- 1 cup Little Millet (Varai)
- 1 tablespoon oil or ghee
- 1/4 teaspoon mustard seeds
- 1/4 teaspoon cumin seeds
- 1 green chili (finely chopped)
- 1/2 teaspoon ginger (grated)
- 1 small onion (finely chopped)
- 1/4 cup carrots (finely chopped)
- 1/4 cup peas (optional)
- 1/2 teaspoon turmeric powder
- Salt to taste
- 1 1/4 cups water
- Fresh coriander leaves for garnishing
Step-by-Step Instructions
Step 1: Roast the Little Millet (Varai)
In a dry pan, lightly roast the Little Millet (Varai) over medium heat for 4-5 minutes until it turns aromatic. Be sure to stir it frequently to avoid burning. Once roasted, set it aside.
- Pro Tip: Roasting helps to enhance the flavor of the millet and prevents it from becoming mushy while cooking.
Step 2: Prepare the Seasoning
In a pan or wok, heat 1 tablespoon of oil or ghee over medium heat. Add mustard seeds and cumin seeds. Let them splutter for a few seconds to release their flavors.
Step 3: Add Aromatics
Add chopped green chili and grated ginger to the pan. Stir well and cook for a minute. Then, add chopped onion and sauté until it turns soft and translucent.
Step 4: Add Vegetables
Next, add chopped carrots and peas (optional) to the pan. Cook for 3-4 minutes until the vegetables soften slightly.
Step 5: Add Spices
Sprinkle in turmeric powder and salt to taste. Mix the spices and vegetables thoroughly.
Step 6: Cook the Millet
Now, add the roasted Little Millet to the pan and stir well to combine. Add 1 1/4 cups of water and bring it to a boil.
- Pro Tip: If you like your upma softer, you can add a little more water.
Step 7: Simmer and Cook
Once the water starts boiling, reduce the heat to low and cover the pan. Let it cook for about 10-12 minutes, or until the millet absorbs all the water and becomes tender.
- Pro Tip: Keep an eye on the water level, and if needed, add a little more water during the cooking process.
Step 8: Garnish and Serve
Once the millet is cooked and the water is absorbed, remove the pan from the heat. Garnish the Varai Phanna with fresh coriander leaves and serve hot.
Why Varai Phanna (Little Millet Upma) is a Healthy Option
Little Millet (Varai) is a nutritious grain with several health benefits:
- High in Fiber: Little Millet is packed with fiber, which aids digestion and helps maintain healthy cholesterol levels.
- Rich in Protein: This millet is an excellent source of plant-based protein, making it a great option for vegetarians.
- Gluten-Free: Little Millet is naturally gluten-free, making it ideal for those with gluten sensitivities or celiac disease.
- Packed with Minerals: It’s high in essential minerals like magnesium, iron, and calcium, which contribute to overall health and well-being.
- Low Glycemic Index: It helps in managing blood sugar levels, making it a great option for those with diabetes.
Tips for Perfect Varai Phanna (Little Millet Upma)
- Roast the Millet: Roasting the millet helps retain its texture and prevents it from becoming mushy during cooking.
- Adjust Water Quantity: If you like your upma drier, reduce the water a little. If you prefer a softer texture, add more water.
- Vegetable Variations: Feel free to add other vegetables like bell peppers, tomatoes, or beans for added nutrition.
- Spice Level: Adjust the spice level by adding more green chilies or pepper powder, depending on your preference.
Call to Action
Try making Varai Phanna (Little Millet Upma) today! It’s a wholesome, gluten-free dish that’s perfect for a healthy breakfast or lunch. If you’re looking for high-quality Little Millet, choose Green Poshan’s Little Millet, naturally grown and chemical-free, to make your meal even more nutritious and delicious!