Millets: The Forgotten Grains Packed with Nutrition

Rajasthan Healthy Foods
Feb 23, 2024
5 min read

Introduction

Did you know that millets, the grains cherished by our grandparents, are not only tasty but also powerhouses of nutrition? These Super Foods are one of the best sources of energy and are packed with essential nutrients, vitamins, and minerals. In fact, the United Nations has declared the year 2023 as the international year of millets, indicating the importance of recognizing the value of these forgotten grains and bringing them back into our daily lives. In this blog, we will provide you with recipes for preparing five Indian millets: ragi, chuar, bajra, bakit, and codo millet. Let’s dive in!

Ragi Porridge: A Calcium-Rich Delight

Ragi, also known as finger millet, is an excellent choice for better bone health due to its high calcium content. To prepare ragi porridge, you will need:

3 tablespoons of ragi flour
1/2 cup of milk
1/2 cup of water

In a pan, add ragi flour and water, and mix well to combine. Then, add milk to the pan and stir until the ragi flour and milk are well-mixed. To sweeten the porridge, you can use either jaggery or dates. If using jaggery, add it to the pan and mix until it melts. If using dates, blend them into a paste and then add it to the pan. Cook the mixture until the porridge reaches your desired consistency. And there you have it, a nutritious ragi porridge ready to be enjoyed!

Bajra Kit: A Fiber-Rich Delight for the Heart

Bajra, also known as pearl millet, is a grain with lots of fiber that aids in digestion and supports heart health due to its magnesium content. To make bajra kit, you will need:

1/4 cup of soaked bajra (pearl millet) for 8 hours
1/4 cup of yellow moong dal (split yellow lentils)
1 small tomato, chopped
1/4 cup of chopped carrots
1/8 cup of green peas
1 teaspoon of ghee
1/2 teaspoon of cumin seeds
Little salt
Turmeric powder

In a pressure cooker, combine soaked bajra, moong dal, chopped tomato, carrots, green peas, a pinch of salt, and water. Close the lid of the pressure cooker and cook for four whistles on medium heat. While the kit is getting cooked, prepare the tempering. In a small pan, heat ghee and add cumin seeds. Let them sizzle. Then, add a pinch of turmeric powder and stir. Once the kit is cooked, pour the prepared tempering into the pressure cooker and give everything a good mix. Allow the kit to simmer for a few more minutes to let the flavors come together. And voila, your flavorful bajra kit is ready to be served!

Jowar Upma: A Weight Management Friendly Option

Jowar, also known as sorghum, is an ideal grain for weight management due to its high fiber content that aids digestion and brings fullness. To make jowar upma, you will need:

1/4 cup of jowar flour
1/2 teaspoon of oil
1/4 teaspoon of mustard seeds
1/4 teaspoon of urad dal (split black lentils)
A pinch of asafoetida (hing)
3 to 4 curry leaves
1 tablespoon of semolina (rava)
Boiled green peas
1/4 cup of chopped and boiled carrots
1/4 cup of chopped tomatoes
Salt to taste
A few coriander leaves

Heat oil in a pan and add mustard seeds, urad dal, asafoetida, and curry leaves. Saute until the mustard seeds start to crackle. Add semolina to the pan and sauté for 2-3 minutes until it turns golden brown. Then, add jowar flour and sauté for another 2 minutes to enhance the flavor. Add chopped tomatoes, boiled carrots, boiled green peas, and season with salt. Sprinkle a few coriander leaves on top. Mix all the ingredients well and add a little water for your desired consistency. Cook the mixture on medium heat until it thickens. The combination of jowar flour, vegetables, and aromatic spices makes this dish both delicious and healthy.

Sava Pancake: A Gluten-Free Delight

sava, also known as barnyard millet, is not related to wheat and is gluten-free. It is a great source of plant-based protein and provides antioxidants that improve blood circulation and reduce cholesterol levels. To make bak pancake, you will need:

1/8 cup of bak (barnyard millet) or kuttu (amaranth)
1 tablespoon of curd (yogurt)
1 pinch of ginger paste
Coriander leaves
1 pinch of turmeric powder
1 pinch of asafoetida (hing)
1/8 cup of grated bottle gourd
Salt to taste
1/4 teaspoon of oil for greasing

Combine sava or kuttu and curd in a bowl, add water, mix well, and let it soak for 1 to 2 hours. After soaking, grind this mixture into a coarse batter. Add ginger paste, turmeric powder, asafoetida, grated bottle gourd, and salt to taste. Mix everything well to form a smooth batter. Heat a tawa and grease it with oil. Spread the batter on the greased tawa in a circular motion to make a pancake. Cook the pancake on medium heat until it turns light brown on both sides. These gluten-free pancakes are packed with flavor and are a perfect option for breakfast or snack time. Enjoy them with chutney for a delightful taste!

kodo Millet Pulao: A Wholesome Delight for Good Health

kodo millet, also known as little millet, is rich in iron, magnesium, and calcium, which support bone health, muscle function, and overall good health. To make codo millet pulao, you will need:

1/2 cup of kodo millet
3/4 cup of mixed chopped vegetables (carrots, capsicum, beans, corn, and green peas)
1/2 teaspoon of oil
1 bay leaf
1/2 teaspoon of cumin seeds
A few curry leaves
A pinch of turmeric powder
Salt to taste
3/4 cup of water
Lemon juice
A pinch of ginger paste
1/4 cup of chopped mint leaves
1 clove
Half an inch cinnamon stick
1 cardamom
1/4 teaspoon of fennel seeds

In a pressure cooker, heat oil and add bay leaf, cumin seeds, and curry leaves. Then, add the mixed chopped vegetables and sauté for a minute. Drain the soaked codo millet and add it to the pressure cooker along with a pinch of turmeric powder, ground spices, salt to taste, and 3/4 cup of water. Mix everything well, close the lid of the pressure cooker, and cook for 5 to 7 minutes on medium heat. Once cooked, open the pressure cooker, garnish with chopped coriander leaves, and give it a quick stir. This aromatic and wholesome codo millet pulao is packed with mixed vegetables and a perfect blend of spices.

Conclusion

While rice and wheat are staple grains in many cultures, a diet based solely on these grains may lack the range of nutrients that millets can provide. Incorporating millets into your diet can add variety and enhance your nutritional intake. The recipes we’ve shared in this blog will introduce you to the different flavors of these grains and help you make your life more colorful, beautiful, and healthy. So why not give these nutritious millet dishes a try? Your taste buds and your body will thank you!

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