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Ramadan 2026
Lavanya

Healthy Millet Upma Recipe (Varagu/Samai) for Weight Loss

Try this easy and healthy Millet Upma (Varagu/Samai) for weight loss. A perfect high-fiber South Indian breakfast or Suhoor recipe that is ready in 20 minutes!
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 2 person
Course: Breakfast, Brunch, Suhoor
Cuisine: Healthy Fusion, south indian
Calories: 180

Ingredients
  

  • Millet: 1 Cup Varagu Kodo Millet or Samai (Little Millet)
  • Water: 2 Cups Ratio 1:2 for perfect texture
  • Vegetables: 1 Onion chopped, 1 Carrot (diced), ½ Cup Green Peas, 1 Green Chili.
  • Tempering: 1 tsp Mustard seeds 1 tsp Urad dal, 1 tsp Chana dal, a pinch of Hing (Asafoetida).
  • Aromatics: 1 inch Ginger finely chopped, Curry leaves.
  • Cooking Oil: 1 tbsp Groundnut oil or Ghee.
  • Garnish: Fresh Coriander leaves and Lemon juice.
  • Salt: To taste.

Method
 

  1. Rinse and Soak: Thoroughly wash the millets (Varagu or Samai) under running water 2–3 times. Soak them in water for at least 20 minutes. This softens the grain and improves digestion.
  2. The Tempering (Tadka): Heat 1 tbsp of oil or ghee in a pan. Add mustard seeds, urad dal, and chana dal. Once they turn golden brown, add a pinch of hing (asafoetida) and fresh curry leaves.
  3. Sauté Aromatics: Add finely chopped onions, ginger, and green chilies. Sauté until the onions become translucent.
  4. Add Veggies: Toss in your choice of vegetables (carrots, peas, or beans). Cook for 2–3 minutes on medium heat.
  5. Boil Water: Pour 2 cups of water for every 1 cup of millet. Add salt to taste and bring the water to a rolling boil.
  6. Simmer: Drain the soaking water from the millets and add them to the boiling water. Reduce the heat to low, cover with a lid, and cook for 10–12 minutes until all the water is absorbed.
  7. Rest and Fluff: Switch off the flame and let it sit covered for 5 minutes. This "resting time" ensures the grains are fluffy and not sticky. Fluff gently with a fork.
  8. Finish: Garnish with fresh coriander leaves and a squeeze of lemon juice for a zesty touch.

Notes

  • Non-Sticky Texture: If you prefer your upma grains to be separate (like pulao), dry roast the millets in a pan for 2 minutes before soaking.
  • Weight Loss Boost: Increase the ratio of vegetables to millets (1:1). This adds more volume and fiber with fewer calories.
  • Hydration for Fasting: Since millets absorb a lot of water, this dish helps keep you hydrated and provides a slow release of energy, making it perfect for Suhoor.
  • Flavor Enhancement: Use coconut oil for a traditional South Indian aroma or add a few roasted cashews for a premium touch.