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Fonio upma recipe

Fonio is an African Millet, an ancient supergrain that is known for its distinct nutty, earthy and rich taste. It's very filling and takes only a few minutes to prepare. Upma (a thick savory porridge) is one of my favorite traditional Indian dishes primarily cooked with semolina, some spices and vegetables of your choice. In this recipe, I have used Fonio instead of semolina to prepare an extremely healthy, sumptuous and very heart warming meal. Pair it with a curry, some chutneys or simply with some yoghurt and enjoy!
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Brunch, Dinner, Lunch, Main Course
Cuisine African, Fusion, Indian
Servings 4 Servings
Calories 294 kcal

Ingredients
  

  • ½ cup Fonio Millet
  • 1 tbsp Sea salt
  • 2½  cups Water
  • 3  tbsp Olive oil
  • 1  tbsp Mustard seeds
  • 2  tbsp Curry leaves
  • ½  tsp Green chilli Freshly diced (optional)
  • ¾  cup Carrots diced
  • ¾  cup Green peas fresh or thawed
  • 1 tbsp Coriander powder
  • 1/2  tbsp Paprika powder
  • 1/2  tsp Nutmeg powder
  • 1/2 tbsp Black pepper

Instructions
 

Cooking the fonio

  • In a pot, dissolve the salt into water and bring to a boil. Mix the fonio in and cook for 5 minutes on high heat.
    1/2 cup Fonio Millet, 1 tbsp Sea salt, 2½ cups Water
  • Reduce the heat, cover the pot with a lid and let the fonio simmer on low heat for about 8-10 minutes.
  • Remove the pot from the heat, uncover and fluff the fonio using a fork to allow some air between the granules.

Preparing the upma

  • Add oil to a heavy bottom pan and heat it up. Throw in the mustard seeds, cover the pan and let the seeds crackle for about 30 seconds.
    3 tbsp Olive oil, 1 tbsp Mustard seeds
  • Sautee the curry leaves, green chilli and carrots for 2 minutes on medium heat. Mix in the peas, cover the pan with a lid and cook for 5 minutes on low heat.
    2 tbsp Curry leaves, ½ tsp Green chilli, ¾ cup Carrots, ¾ cup Green peas
  • Mix in the coriander, paprika, nutmeg and black pepper. Transfer the fonio to the pan and mix gently until combined well. Turn off the heat and cover the pan and let it sit for a few minutes before serving.
    1 tbsp Coriander powder, 1/2 tbsp Paprika powder, 1/2 tsp Nutmeg powder, 1/2 tbsp Black pepper

Nutrition

Calories: 294kcalCarbohydrates: 37gProtein: 7gFat: 14.6gSaturated Fat: 1.9gPolyunsaturated Fat: 1.9gMonounsaturated Fat: 9.5gSodium: 1480.1mgPotassium: 393.6mgFiber: 7.2gSugar: 5.3gVitamin A: 9231.3IUVitamin C: 317.3mgCalcium: 148mgIron: 3.9mg
Keyword easy recipe, fonio, millet, quick meal, upma
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