Millets: A Nutritious and Delicious Superfood
Millets are a group of small-seeded cereal grains that are highly nutritious and versatile in cooking. They are a staple food in many countries and have been grown for thousands of years in India. They are also an important source of food security in dry and drought-prone regions. In recent years, millets have gained popularity in India due to their health benefits and sustainability as a crop. They are gluten-free, rich in fibre, vitamins, minerals, and antioxidants, and are known to help control blood sugar levels and lower the risk of heart disease. In this article, we will take a look at 10 delicious and nutritious Indian recipes that feature millets, from breakfast to dinner. But before that we have great news for you. Now you can enjoy millets in the form of ready made healthy snacks. Click the link to check out snacks made from millets & other superfoods- keeros.in/collections/super-snacks
Benefits of Millets
Millet is a highly nutritious grain that has been used in India for thousands of years. It is packed with essential vitamins and minerals, including fiber, protein, and iron. One of the primary benefits of millet is that it is gluten-free, making it a great option for people with celiac disease or gluten intolerance. Additionally, millet has been shown to help lower cholesterol levels, improve digestion, and reduce the risk of heart disease.
5 Nutritious Indian Millet Recipes for a Healthy Meal
Millet Upma
Upma is a popular South Indian breakfast dish that is usually made with semolina or rava. This recipe replaces the traditional semolina with millets, making it a healthier and more nutritious option. To make Millet Upma, you will need:
1 cup of millets
1 large onion, chopped
2 green chilies, finely chopped
1 tbsp of ginger, grated
1 tbsp of mustard seeds
1 tsp of urad dal
1 tsp of chana dal
10-12 curry leaves
1 cup of water
Salt, to taste
Instructions:
Rinse the millets and soak them in water for 15 minutes.
Heat oil in a pan and add the mustard seeds. When they begin to splutter, add the urad dal, chana dal, and curry leaves.
Add the chopped onions, green chilies, and grated ginger to the pan and sauté until the onions are translucent.
Add the soaked millets to the pan and stir to combine.
Add the water and salt to the pan and bring it to a boil.
Reduce the heat to low, cover the pan with a lid, and let it cook for about 15-20 minutes or until the water has been absorbed.
Serve hot with coconut chutney or sambar.
Why stop at a millet meal? Try Keeros Quinoa Millets for a delicious and nutritious snack made from the powerhouse combination of two superfoods, quinoa and millets!
Millet Pongal
Pongal is a popular South Indian dish that is typically made with rice and lentils. This recipe replaces the rice with millets, making it a healthier and more nutritious option. To make Millet Pongal, you will need:
1 cup of millets
1/2 cup of moong dal
4 cups of water
Salt, to taste
1 tbsp of ghee
1 tsp of cumin seeds
1 tsp of black peppercorns
1 tsp of ginger, grated
10-12 curry leaves
2 green chilies, chopped
1 tbsp of lemon juice
1/4 cup of chopped coriander leaves
Instructions:
Rinse the millets and moong dal and soak them in water for 15 minutes.
In a pan, add the millets, moong dal, water, and salt. Bring it to a boil.
Reduce the heat to low and let it cook for 20-25 minutes or until the millets and moong dal are soft and tender.
Heat ghee in another pan and add the cumin seeds, black peppercorns, ginger, green chilies, and curry leaves. Sauté for a minute.
Add the cooked millets and moong dal to the pan and stir to combine.
Add lemon juice and coriander leaves to the pan and stir to combine.
Serve hot with coconut chutney or sambar.
Note- Now you enjoy Millets in the form of snacks too! At Keeros, we have Diabetic-Friendly & Healthy Snacks made from Millets in different yummy flavours? Try a wide range of Keeros Super Snacks today:
Lightly Salted Multigrain- a delightfully healthy combination of pearl millets & 5 other super grains.
Lightly Spiced Quinoa Grain- a delightfully healthy combination of the mother of grains quinoa, millets & 3 other super grains
Tangy & Crispy Multigrain Minty Lime- a delightfully healthy combination of pearl millets & 5 other super grains.
Tangy & Crunchy Quinoa Millets- a mix of roasted quinoa puffs & pearl millets.
Slightly Sweet & Crunchy Indo Trail Mix Roasted Supersnacks- a mix of dried superfruits, pearl millets, roasted super seeds & nuts
Millet Khichdi
Khichdi is a comfort food in India that is typically made with rice and lentils. This recipe replaces the rice with millets, making it a healthier and more nutritious option. To make Millet Khichdi, you will need:
1 cup of millets
1/2 cup of moong dal
4 cups of water
Salt, to taste
1 tbsp of ghee
1 tsp of cumin seeds
1 tsp of mustard seeds
1 tsp of urad dal
1 tsp of chana dal
10-12 curry leaves
2 green chilies, chopped
1 tbsp of ginger, grated
1 large tomato, chopped
1 tsp of turmeric powder
1/4 cup of chopped coriander leaves
Instructions:
Rinse the millets and moong dal and soak them in water for 15 minutes.
In a pan, add the millets, moong dal, water, and salt. Bring it to a boil.
Reduce the heat to low and let it cook for 20-25 minutes or until the millets and moong dal are soft and tender.
Heat ghee in another pan and add the cumin seeds, mustard seeds, urad dal, chana dal,
and curry leaves.
Add the chopped green chilies, ginger, and chopped tomatoes to the pan and sauté until the tomatoes are soft and mushy.
Add the turmeric powder to the pan and stir to combine.
Add the cooked millets and moong dal to the pan and stir to combine.
Add water to the pan if the mixture is too thick.
Let the mixture simmer for 5-7 minutes.
Serve hot with a dollop of ghee and chopped coriander leaves.
Millet Pulao
Millet Pulao is a healthy and delicious alternative to regular rice pulao. It is a one-pot meal that is perfect for busy weekdays or for a quick lunch. To make Millet Pulao, you will need:
1 cup of millets
2 cups of water
Salt, to taste
1 tbsp of ghee
1 tsp of cumin seeds
1 bay leaf
2 cloves
1 cinnamon stick
2 green cardamoms
2 black cardamoms
1 large onion, sliced
1 large tomato, chopped
1 tsp of ginger-garlic paste
1 cup of mixed vegetables (carrots, beans, peas, etc.)
1 tsp of turmeric powder
1 tsp of coriander powder
1 tsp of cumin powder
1 tsp of garam masala
1/4 cup of chopped coriander leaves
Instructions:
Rinse the millets and soak them in water for 15 minutes.
In a pan, add the millets, water, and salt. Bring it to a boil.
Reduce the heat to low and let it cook for 20-25 minutes or until the millets are soft and tender.
Heat ghee in another pan and add the cumin seeds, bay leaf, cloves, cinnamon stick, green cardamoms, and black cardamoms.
Add the sliced onions to the pan and sauté until they are golden brown.
Add the chopped tomatoes and ginger-garlic paste to the pan and sauté until the tomatoes are soft and mushy.
Add the mixed vegetables to the pan and sauté for 2-3 minutes.
Add the turmeric powder, coriander powder, cumin powder, and garam masala to the pan and stir to combine.
Add the cooked millets to the pan and stir to combine.
Serve hot with a dollop of ghee and chopped coriander leaves.
Millet Roti
Millet Roti is a nutritious and delicious alternative to regular roti. It is easy to make and can be enjoyed with a variety of dishes. To make Millet Roti, you will need:
1 cup of millet flour
1 cup of water
Salt, to taste
1 tbsp of oil
Instructions:
In a large bowl, mix together the millet flour, water, salt, and oil.
Knead the dough for 5-7 minutes until it is smooth and elastic.
Divide the dough into equal portions and shape each portion into a ball.
Roll out each ball of dough into a thin circle.
Heat a pan and cook the roti on both sides until it is golden brown.
Serve hot with your favourite dish.
FAQs
Q1. Is millet gluten-free?
A1. Yes, millet is gluten-free.
Q2. What are the different types of millet?
A2. The different types of millet include pearl millet, foxtail millet, finger millet, and sorghum.
Q3. What are the health benefits of millet?
A3. Millet is a nutritious whole grain that offers several health benefits. Here are some of the key benefits:
Rich in nutrients: Millet is a good source of several essential nutrients, including fiber, protein, magnesium, phosphorus, and B vitamins.
Supports digestive health: The fiber in millet can promote healthy digestion and prevent constipation. It also contains prebiotics, which support the growth of healthy gut bacteria.
Lowers risk of chronic diseases: Millet is high in antioxidants, which can protect against chronic diseases such as cancer and heart disease.
Supports weight loss: Millet is low in calories and high in fiber, making it a good option for those looking to lose weight.
Q4. Can I substitute millet for rice in recipes?
A4. Yes, millet can be used as a substitute for rice in many recipes. It has a similar texture and can be used in dishes such as pilafs and stir-fries.
Q5. How should I store millet?
A5. Millet should be stored in an airtight container in a cool, dry place. It can also be stored in the refrigerator or freezer for extended shelf life.
Q6. Is millet easy to digest?
A6. Yes, millet is easy to digest and is often recommended for people with digestive issues.
Q7. Can millet be eaten by people with diabetes?
A7. Yes, millet is a good option for people with diabetes as it is low on the glycemic index and does not cause a spike in blood sugar levels.
Conclusion
These are just a few examples of the many delicious and nutritious recipes that can be made with millets. Millets are a versatile grain that can be used in a variety of dishes, from breakfast to dinner. Incorporating millets into your diet is a great way to add variety and increase your intake of nutrients like fibre, protein, vitamins, and minerals.
So, next time you're looking for a healthy and delicious meal option, try making one of these 10 Indian recipes featuring millets. Whether you're a fan of sweet or savoury dishes, there's something for everyone to enjoy. From fluffy millet pancakes to savoury millet patties, there are endless possibilities when it comes to cooking with millets. Give these recipes a try and start incorporating more millets into your diet today! And do not forget to check out healthy & diabetic-friendly Keeros Supersnacks which are made from superfoods like Millets.
Author- Simran Sahni