5 Easy & Healthy Millet Recipes
We hear so much about millets these days, about how healthy they are and how they should be incorporated into our diet for good health. Millets are not a recent find. They have been a part of our diet since times immemorial, but it is only now that they are getting their due. The general perception is that millets are boring and make for very unappetizing meals. Well, we are here to prove that perception wrong. Millets can make very healthy and interesting additions to your regular meals. Here are some easy and yum recipes to help you get started on the road to good health.
1. Ragi and Apple Porridge
- 1 Apple, Chopped
- 2 tbsp Ragi Flour
- 1 tsp Ghee
- 1 cup Water
- 1 pinch Cinnamon
- 1 tsp sweetener of choice- Jaggery, honey, pam sugar
- Chopped nuts (Optional)- almonds, cashew nuts
- Chop and grind the apple in a mixer to a fine puree. You can also steam and mash the apple if you prefer. For adults and older children, you can leave the apple a little chunky, if you prefer.
- Add ghee to a wok. Let it heat and add the ragi. Keep stirring for 2-3 minutes till roasted. Add the cinnamon powder.
- Add water and stir till it thickens. You can also add your sweetener now.
- Switch off the gas and cover for some time.
- Add the apple puree and mix.
- The ragi porridge is ready. Garnish with nuts if you prefer.
If you choose a sweet apple, you can skip adding the sweetener.
2. Millet Salad
- 1 cup Millets
- ½ cup broccoli florets, steamed
- ½ cup Carrots, chopped
- ½ cup American corn
- ½ cup Cucumber, chopped
- 1 Tomato, chopped
- Handful Coriander Leaves, Chopped
- ½ tbsp Olive oil
- 2 tsp Lemon juice
- Salt, to taste
- Pinch of Black pepper powder
- Roasted Almonds, sliced (Optional)
- Pumpkin Seeds, roasted (Optional)
- Cook your millets and fluff them up with a fork. Let them cool before using them in the salad.
- Mix the millets with all the other vegetables.
- Add the dressing and mix well.
- Garnish with almonds and pumpkin seeds.
You can use foxtail millet, barnyard millet, or pearl barley for this salad. You can add your choice of vegetables and steam them if you prefer, though raw is healthier. You can also use walnuts instead of almonds.
3. Millets with Stew
- 1 cup Millets
- 2 med size Onions (for gravy)
- 1 big onion, chopped into chunks
- 5-6 red Tomatoes, chopped
- 2 tbsp garlic, finely chopped
- 1 carrot, sliced diagonally
- 1 Zucchini, sliced
- ½ cup Broccoli florets
- ½ cup American corn
- ½ yellow Bell pepper, chopped into chunks
- 7-8 Basil leaves (Fresh or dried)
- 1 tbsp Oregano (dried)
- Salt, as per taste
- 1 tsp Chilli flakes, or as per taste
- Cook the millets as per instructions. Generally, you can roast the millets in a bit of olive oil and then cook in twice the amount of boiling water, seasoned with salt. Once done, fluff it up with a fork and leave it covered.
- Blanch the carrots and broccoli and keep them aside.
- Grind the onions and tomatoes in a grinder. Keep aside.
- Heat a wok with 1 tbsp olive oil and gently saute the garlic.
- Add the tomato-onion gravy and lower the flame. Let it cook till it leaves oil and becomes thick. Keep stirring in between.
- Add the onion chunks and let them cook.
- Add all the other vegetables and let them cook.
- Add salt, chili flakes, and oregano. Stir
- Add water to get a thick gravy. It should not be too runny.
- Add the basil and coriander leaves.
- Taste and adjust the seasoning.
- Pour the stew over the cooked millets and enjoy a healthy, nutritious meal.
You can add any vegetables of your choice, such as green and red bell peppers, cauliflower, beans etc. You can also add chickpeas to the stew for additional protein.
4. Millet & Mushroom Risotto
- 1 cup Millets
- 200 gms Mushrooms, sliced
- 500 gms Spinach,
- 2 Med sized Onions, finely chopped
- 1 tbsp Olive Oil
- 1 tbsp Butter
- 1 tsp Garlic, finely chopped or crushed
- 2-3 cups vegetable stock
- Handful fresh parsley
- Salt & pepper to taste
- Chilli flakes, to taste
- 1 tbsp Parmesan, optional
- Heat oil in a skillet and saute the garlic and onion.
- Add the mushrooms and millets and stir well.
- Add a cup of stock and keep stirring while the millets absorb the liquid. Keep the heat on medium.
- When absorbed, add another cup of stock and keep stirring.
- This will take around 15-20 minutes.
- Add the butter, parmesan, and spinach. Mix well. Cover and let it cook till the spinach wilts. This should take another 2 minutes.
- Add more stock if needed, and season with salt, pepper, oregano, and chili flakes.
- Garnish with parsley and serve.
You can add other vegetables such as asparagus, sundried tomatoes.
5. Foxtail Millet Khichdi
- 1 cup Foxtail Millets
- 5 cup split green gram
- 1 tbsp Ginger-garlic paste
- 1 tbsp ghee
- 2 Green chilies, finely chopped
- 1 onion, finely sliced
- 1 cup mixed vegetables (carrots, beans, peas, cauliflower, potatoes
- ½ tsp turmeric powder
- 1 tsp cumin seeds
- 1 tsp Coriander powder
- ½ tsp Garam masala
- ½ tsp red Chili powder
- Handful fresh Coriander leaves
- Soak the lentils and millets for an hour.
- Add ghee to a pressure cooker and let it heat. Add cumin seeds and let them crackle. Add turmeric, coriander powder, and red chili powder.
- Add the onions and fry till brown. Add the ginger-garlic paste and green chilies and saute.
- Add the soaked lentils and chopped vegetables.
- Add 3 cups of water and salt.
- Close the pressure cooker and cook for 2 whistles.
- When done, let the steam release on its own. Open the cooker and fluff up the khichadi with a fork and add fresh coriander.
- Your nutritious and healthy millet khichadi is ready to serve.
Millets are rich in fiber and minerals like phosphorus, magnesium, iron, calcium, zinc etc. There are various types of millets such as barnyard millets, foxtail millets, sorghum, finger millet, pearl millet etc. You can use these in salads and also as an alternative to rice. However, don’t substitute rice completely with millets unless advised by a physician or nutritionist. A well-balanced diet must contain a good balance of all essential vitamins, minerals, and food groups. These recipes are easy to make and do not require any special ingredients. So get cooking and incorporate this humble food into your diet.