Looking for a quick, healthy Indian breakfast? This Barnyard Millet Cooker Upma is a simple, one-pot dish made in a pressure cooker — ready in just 15–20 minutes! Packed with fiber, low on the glycemic index, and naturally gluten-free, it’s the perfect choice for clean eating and busy mornings.
Ingredients (Serves 2)
- 1 cup barnyard millet (sama rice)
- 2 cups water
- 1 small onion, finely chopped
- 1 small carrot, finely chopped
- 5–6 beans, chopped
- 2 tbsp green peas (fresh or frozen)
- 1–2 green chilies, slit
- 1 tsp ginger, grated
- 1 tsp mustard seeds
- 1 tsp urad dal
- 1 tsp chana dal
- 1 sprig curry leaves
- 2 tsp oil or ghee
- Salt to taste
- Fresh coriander for garnish
- 1 pinch hing (asafoetida) (optional)
Instructions (Pressure Cooker Method)
- Prep the Millet:
- Wash barnyard millet 2–3 times. Drain and set aside.
- Tempering:
- In a pressure cooker, heat oil/ghee.
- Add mustard seeds, let them splutter.
- Add chana dal, urad dal, curry leaves, green chilies, and ginger. Sauté for a minute.
- Add Veggies:
- Add chopped onions and sauté until translucent.
- Add other chopped vegetables and peas. Sauté 2–3 minutes.
- Add Millet & Water:
- Add washed millet and sauté for a minute.
- Add 2 cups water and salt. Mix well.
- Pressure Cook:
- Close the lid and cook for 2 whistles on medium flame.
- Let pressure release naturally.
- Garnish & Serve:
- Fluff with a fork, garnish with coriander. Serve with chutney or curd.
5 Health Benefits of Barnyard Millet Upma
- Diabetic-Friendly: Barnyard millet has a low glycemic index, preventing blood sugar spikes.
- Rich in Fiber: Supports healthy digestion and keeps you full longer.
- Gluten-Free: Perfect for those with gluten intolerance or celiac disease.
- Heart-Healthy: Contains magnesium and antioxidants beneficial for heart function.
- Nutrient-Dense: High in iron, calcium, and B vitamins — supports energy and bone health.
👉 Try my Barnyard Millet Recipe
👉 Curious about positive millets? Read my guide on Health Benefits of Millets.
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