Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet | 250 g | Sweet · Heating |
 Carrot, diced small | 100 g | Sweet, Bitter · Heating |
 Green beans, finely cut | 100 g | Sweet, Astringent · Cooling |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Ghee | 16 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the proso millet and cut the diced small carrot and finely cut green beans and curry leaves evenly.
- Warm the ghee and bloom the cumin and ginger until aromatic.
- Add the main ingredient and vegetables, stir for one minute, then pour in the water.
- Cook at a steady simmer until tender and cohesive; stir more often as the mixture thickens.
- Season with rock salt, rest covered briefly, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Indian breakfast grain tradition)
Proso Millet Upma is served freshly cooked and warm as a grain-based morning meal. Vata: make it softer and use a little extra ghee. Pitta: favor cooling aromatics and moderate sour garnish. Kapha: keep it light, dry, and modestly spiced.
USDA Nutrition Facts for Proso Millet Upma
| Nutrient | Per 100g | Per Serving (1 serving (332g)) |
|---|---|---|
| Energy (Calories) | 88 kcal | 294 kcal |
| Protein | 2.3 g | 7.8 g |
| Total Carbohydrates | 15.1 g | 50.4 g |
| Dietary Fiber | 2.1 g | 6.8 g |
| Total Sugars | 0.6 g | 2.0 g |
| Total Fat | 2.1 g | 6.9 g |
| Calcium | 12.8 mg | 42.7 mg |
| Iron | 0.83 mg | 2.75 mg |
| Magnesium | 25.9 mg | 86.2 mg |
| Phosphorus | 60.4 mg | 201.1 mg |
| Potassium | 83 mg | 276 mg |
| Sodium | 126 mg | 420 mg |
| Zinc | 0.37 mg | 1.24 mg |
| Copper | 0.16 mg | 0.53 mg |
| Manganese | 0.34 mg | 1.14 mg |
| Selenium | 0.6 µg | 1.9 µg |
| Vitamin C | 1.4 mg | 4.7 mg |
| Vitamin A (RAE) | 75.9 µg | 252.5 µg |
| Vitamin E | 0.14 mg | 0.47 mg |
| Vitamin K | 6.2 µg | 20.8 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.31 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.23 mg |
| Niacin (Vitamin B3) | 1.03 mg | 3.44 mg |
| Vitamin B6 | 0.09 mg | 0.32 mg |
| Folate (DFE) | 19.9 µg | 66.3 µg |
| Choline | 2.3 mg | 7.6 mg |
