🥣 Discover the Gluten-Free Power of Bajra Upma: A High-Protein, Low-Glycemic Indian Breakfast Trend in the U.S.

यह लेख Sapne Kitchen की रेसिपी सीरीज़ का हिस्सा है।

Bajra Upma Recipe: Gluten-Free, High-Protein Indian Breakfast Trend in the U.S.

🥣 Discover the Heartwarming Power of Bajra Upma: A Nutrient-Packed, Gluten-Free Breakfast Revolutionizing U.S. Kitchens

In today's fast-paced world, finding a breakfast that is both nourishing and satisfying can be a challenge. Enter Bajra Upma—a traditional Indian dish that is making waves in American kitchens for all the right reasons. Packed with the goodness of pearl millet (bajra), this gluten-free, high-protein, and fiber-rich meal is not just a treat for your taste buds but also a boon for your health.

🌾 Why Bajra Upma Should Be Your Go-To Breakfast

• Nutrient-Rich: Bajra is a powerhouse of essential nutrients like iron, magnesium, and phosphorus, contributing to overall well-being.
• Supports Weight Management: The high fiber content aids in digestion and promotes a feeling of fullness, helping in weight management.
• Stabilizes Blood Sugar Levels: With a low glycemic index, Bajra Upma is an excellent choice for those managing blood sugar levels.
• Versatile and Customizable: Whether you prefer it spicy or mild, with or without vegetables, Bajra Upma can be tailored to suit your taste preferences.

🥄 Join the Bajra Upma Movement

Embrace the Bajra Upma trend and experience a wholesome start to your day. Share your creations with us and become part of a community that values health, tradition, and innovation in the kitchen.

 

🛒 Ingredients (Serves 2–3):

• 1 cup bajra (pearl millet) or bajra rava
• 1 tablespoon olive or avocado oil
• ½ teaspoon mustard seeds
• ½ teaspoon cumin seeds
• 1 teaspoon urad dal (optional)
• 1 small onion, finely chopped
• 1 green chili, chopped
• 1 teaspoon grated ginger
• ½ cup mixed vegetables (carrot, peas, bell pepper)
• Salt to taste
• 2 cups water
• Juice of ½ lemon
• Fresh cilantro for garnish

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👩‍🍳 Instructions:

1. If using whole bajra, soak overnight and cook until soft. For bajra rava, dry roast for 2–3 minutes until aromatic.
2. Heat oil in a pan. Add mustard and cumin seeds; let them splutter.
3. Add urad dal (if using) and sauté until golden.
4. Add chopped onions, green chili, and ginger. Sauté until onions turn translucent.
5. Add mixed vegetables and cook for 2–3 minutes.
6. Add water and salt. Bring to a boil.
7. Gradually add the roasted bajra rava, stirring continuously to avoid lumps.
8. Cover and cook on low heat for 5–7 minutes until the water is absorbed and the upma is cooked.
9. Turn off the heat. Add lemon juice and mix well.
10. Garnish with fresh cilantro and serve hot.

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💡 Health Benefits:

• Gluten-Free: Ideal for those with gluten intolerance or celiac disease.
• High Fiber: Aids digestion and promotes satiety.
• Rich in Protein: Supports muscle health and repair.
• Low Glycemic Index: Helps in blood sugar management.

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📌 Pro Tips:

• Add a pinch of turmeric for color and additional health benefits.
• Incorporate seasonal vegetables for variety and nutrition.
• Serve with a side of coconut chutney or yogurt for added flavor.

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❓ FAQ:

Q: Can I use other millets instead of bajra?
A: Yes, you can substitute with other millets like foxtail or little millet.

Q: Is this recipe suitable for meal prep?
A: Absolutely! Store in an airtight container in the refrigerator for up to 3 days.

Q: Can I make this in an Instant Pot?
A: Yes, use the sauté function for steps 2–5, then pressure cook on high for 5 minutes.

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Bajra Upma is more than just a meal; it's a nutritious start to your day that aligns with health goals and dietary needs. Embrace this wholesome dish and bring a taste of Indian wellness into your American kitchen!