Nutrition Tips For You | Millets- Easy Recipes

From ragi and bajra to sorghum, millets are packed with nutrition, and can be consumed in various forms. We bring you some interesting and easy millet recipes.

Updated on: 18 January 2024 9:53 am

In our series on millets for weight loss, we discussed health benefits of various kind of millets. From ragi to bajra, and from sorghum to foxtail millet, each cereal crop is packed with nutrition. Millets can be consumed in the form of rice, khichdi or Pongal, upma, and with wheat flour.

1. As Rice

Just pressure cook or pan cook 1 glass of millet with 3 cups of water. When water evaporates, take it off the flame and let it stay. It will cook some more in the remnant heat and fluff up, looking just like rice.

2. Khichdi or Pongal

Replacing rice with millets does not alter the taste greatly, but it certainly makes a huge difference in the nutrition consumption.

3. As Upma

Millets are available in different forms, including semolina version. One can go for ragi upma, little millet upma etc.

4. Millets with wheat flour

You can mix millet flour with wheat flour.

Now that you know millet can be consumed in various forms, we bring you some interesting millet-based recipes:

Recipe 1: Foxtail Millet Salad

Ingredients:

바카라� 110g Foxtail millet, cooked

바카라� 1 tbsp chopped fresh mint

바카라� 4 spring onions, including the green parts, chopped

바카라� 2 tbsp chopped fresh coriander

바카라� 1 chopped tomato

바카라� 1 cup chopped cucumber

바카라� 1 raw mango, peeled, finely chopped

바카라� 2 tbsp olive oil

바카라� ½ lemon juice

바카라� Salt according to taste

바카라� Pepper - a dash or two

Cooking Method

Combine all the ingredients in a bowl and mix together. Have it with grilled chicken, fish or cottage cheese.

Recipe 2: Barnyard Payasam

Ingredients:

바카라� Barnyard millet 바카라� 150 g

바카라� Sugar/ jaggery 바카라� 250 g

바카라� Cow Milk/ coconut milk 바카라� 250 ml

바카라� Saffron 바카라� 4-5 threads

바카라� Dry fruits (cashew, almond and pista) 바카라� 50 g

바카라� Ghee 바카라� 1 Tbsp

Cooking Method:

바카라� Cook barnyard millet, saffron and milk on a slow heat and mash.

바카라� Add sweetening and stir gently to cook payasam.

바카라� Heat ghee (clarified butter) in a pan add all dry fruits and roast until golden in colour and add to the cooked payasam.

바카라� It can be served hot or cold.

Recipe 3: Spinach Millet Pulav

Ingredients:

바카라� 3 cup Water

바카라� 1 cup Foxtail millet

바카라� 2-3 jeera

바카라� 1 basil leaf fresh

바카라� 1 bay leaf

바카라� 3-4 Black pepper

바카라� 1 tsp of Ghee (clarified butter)

바카라� Chickpeas ½ cup

바카라� 1 inch cinnamon

바카라� 1 tsp Lemon juice

바카라� ½ cup Onions

바카라� 1 cup spinach chopped

바카라� Salt to taste

Cooking Method:

바카라� Wash the millet and soak it in water for 1 hr.

바카라� Soak chickpeas overnight and boil them with a pinch of salt.

바카라� Heat Ghee in a pan.

바카라� Roast all the spices and onion in ghee.

바카라� Drain water from millet and add it in the pan along with salt, lemon juice, boiled chickpeas and water.

바카라� Add spinach and basil leaves after 5 minutes.

Recipe 4: Faraali Dosa

Ingredients:

바카라� 1/2 cup barnyard millet

바카라� 1/2 cup amaranth seed flour

바카라� 1/2 cup sour buttermilk

바카라� 1 tbsp ginger-green chilli paste

바카라� rock salt to taste

Cooking Method:

바카라� Clean, wash and soak barnyard millet in enough water in a deep bowl for at least 2 hours. Drain the water and grind it to form a smooth paste.

바카라� Add amaranth seed (cholai) flour, buttermilk, garlic-ginger-green chilli paste and rock salt and mix well. Let it ferment for overnight

바카라� Heat a non-stick tava, pour a ladleful of the batter on it and spread it in a circular motion to make a thin dosa.

바카라� Smear a little oil along the sides, cook till both the sides of the dosa turn golden brown in color and fold over to make a semi-circle.

바카라� Serve with coconut / peanut- garlic curd chutney

(Bipasha Das is a certified health coach and nutritionist. She runs a diet and wellness clinic 바카라�Sugati바카라�. She has been awarded Most Recommended Nutritionist of the Year 2018-19 by Brands Impact. She has worked with top hospitals, and is a life member of the Indian Dietetic Association and on the panels of renowned corporate houses like Ericsson, GE Power. Bipasha is working with Municipal Corporation of Delhi - Public Health Department( South Zone) as a consultant, and creating awareness programmes on Women and Children Health, Health for Public Health Workers, Office Sedentary Workers etc.

*Answers are based on general queries. Please contact a professional for any personal treatment.)