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How To make Ancient Grain Upma? | Instant Ancient Grain Upma Recipe

Upma is a popular Indian breakfast dish that is made using semolina, also known as suji or rava. However, in this recipe, we will be using ancient grains to make a healthy and nutritious version of upma.

Here is a breakfast recipe that is easy to prepare and delicious to eat.


  • 1 cup of ancient grains (millet, quinoa, amaranth, or a mixture of these)
  • 1 onion, finely chopped
  • 1 green chili, finely chopped
  • 1-inch piece of ginger, grated
  • 1/2 teaspoon of mustard seeds
  • 1/2 teaspoon of cumin seeds
  • A pinch of asafoetida (hing)
  • 1 sprig of curry leaves
  • 2 tablespoons of oil
  • Salt, to taste
  • 2 cups of water
  • Fresh coriander leaves, chopped


  • Begin by washing the ancient grains thoroughly in water. Drain the water and keep the grains aside.
  • Heat oil in a deep pan and add mustard seeds. Once the seeds start to crackle, add cumin seeds, asafoetida, and curry leaves.
  • Add finely chopped onion, green chili, and grated ginger to the pan. Sauté until the onion turns translucent.
  • Now, add the ancient grains to the pan and roast them for a few minutes until they turn slightly brown.
  • Pour 2 cups of water into the pan and add salt to taste. Mix well and cover the pan with a lid.
  • Let the upma cook for about 15-20 minutes on medium heat. Keep stirring occasionally to avoid sticking.
  • Once the ancient grains are cooked and the water is absorbed, turn off the heat.
  • Garnish the upma with freshly chopped coriander leaves and serve hot.


  • You can use any ancient grains of your choice to make this recipe. However, make sure to adjust the cooking time accordingly.
  • You can also add vegetables like carrots, peas, and beans to the upma to make it more nutritious and flavorful.
  • You can serve the upma with coconut chutney, pickle, or yogurt.
  • You can also make this recipe vegan by using coconut oil instead of regular oil.

Benefits of ancient grains:

  • Ancient grains are rich in fiber, vitamins, and minerals, making them a healthy choice for breakfast.
  • They are also a good source of protein, making them an ideal food for vegetarians and vegans.
  • Ancient grains are gluten-free, making them suitable for people with gluten intolerance.
  • They have a low glycemic index, making them a good choice for people with diabetes.
  • Ancient grains are also known to promote weight loss and improve gut health.


This recipe is a healthy and nutritious twist on the traditional upma recipe. It is a great way to incorporate ancient grains into your diet and reap their health benefits. So, give this recipe a try and enjoy a delicious and healthy breakfast!

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