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India is in the middle of a millet revolution. India spearheaded the United Nations resolution to designate 2023 as the International Year of Millets; this group of small-seeded grasses, have been cultivated for thousands of years and is considered some of the oldest human foods. These hardy, nutrition-dense grains are water-efficient, do not require chemical inputs, and can weather extreme heat and drought.
Known for their resilience in harsh growing conditions and their nutritional richness, millets are making a strong comeback in modern diets, especially as people seek healthier and more sustainable food sources. These grains are packed with essential nutrients such as fibre, protein, vitamins, and minerals, making them an excellent addition to any diet. However, if you’re confused about how you can cook and consume millets, here’s an easy guide.
Pearl Millet (Bajra)
Pearl millet, commonly known as Bajra in India, is one of the most widely grown types of millet. It is a hardy crop that thrives in arid and semi-arid regions, making it a staple in parts of Africa and India. Pearl millet is rich in iron, magnesium, and protein, making it a nutritious grain choice.
One of the most traditional ways to consume pearl millet is in the form of roti, an Indian flatbread. Bajra flour is mixed with water to form a dough, which is then rolled out into flatbreads and cooked on a hot griddle. These rotis are often served with ghee and vegetables, providing a wholesome meal.
Pearl millet can be cooked into porridge, which is a popular breakfast option in many regions. The grains are boiled in water or milk until they reach a thick consistency and then sweetened with jaggery or honey. For a savoury version, spices like cumin and coriander are added. Bajra is also used in khichdi, a dish made by cooking millet with lentils and spices.
Finger Millet (Ragi)
Finger millet, known as Ragi in India, is another ancient grain that has been a dietary staple in many cultures. It is especially favoured in southern India and parts of Africa. Ragi is a powerhouse of nutrients, particularly calcium, which makes it an excellent food for bone health. It is also gluten-free, making it suitable for those with gluten intolerance.
Start by cleaning the finger millet grains to remove any impurities or dirt. Place the grains in a fine mesh sieve and rinse them thoroughly under cold running water. While not always necessary, soaking finger millet for 4-6 hours or overnight can help reduce cooking time and improve digestibility. After soaking, drain the water. If you need Ragi flour for recipes like Ragi Mudde or Ragi Dosa, dry the grains thoroughly after rinsing and then grind them into a fine powder using a grinder.
If using whole grains, bring water to a boil, add the cleaned and drained millet, and cook until the grains are tender, typically about 15-20 minutes. A traditional dish in Karnataka, Ragi Mudde is made by cooking finger millet flour with water to form dense balls. These are typically eaten with sambar (a lentil-based vegetable stew) or curry. The dish is known for its simplicity and nutritional value.
Ragi flour can be used to make dosa, a type of Indian pancake. The batter is prepared by mixing ragi flour with water, and sometimes rice flour, and is then fermented. The batter is spread thinly on a hot griddle to make crispy, delicious dosas that can be enjoyed with chutney and sambar.
Foxtail Millet (Kangni)
Foxtail millet, also known as Kangni or Thinai in India, is one of the oldest cultivated millets, known for its short growing season and ability to thrive in poor soils. It is high in dietary fibre, protein, and iron, making it an excellent grain for managing blood sugar levels and promoting overall health. Begin by thoroughly rinsing the foxtail millet under cold water. This helps remove any dust or impurities. Soaking foxtail millet for 30 minutes to 1 hour is optional but can help reduce cooking time and enhance nutrient absorption. After soaking, drain the water. Cooking: In a pot, add one part foxtail millet to two parts water or broth.
Bring it to a boil, then reduce the heat to low. Cover and let it simmer for 15-20 minutes, or until the grains are tender and all the liquid is absorbed. For a fluffier texture, let it sit covered for 5 minutes after cooking.
A popular way to use foxtail millet is in a pulao, a savoury dish where the millet is cooked with vegetables, spices, and sometimes meat. The millet is first soaked and then sautéed with spices before being cooked with water until fluffy. This dish is a healthier alternative to traditional rice-based pulao.
In South India, foxtail millet can be used to make idlis, a type of steamed cake. The millet is ground into a batter with lentils, fermented, and then steamed. These idlis are soft and fluffy, offering a gluten-free alternative to the traditional rice-based idlis.
Sorghum (Jowar)
Sorghum, known as Jowar in India, is another ancient grain that has been a staple food in many parts of the world, particularly in Africa and Asia. Sorghum is highly nutritious, gluten-free, and rich in antioxidants, fibre, and protein. It is also known for its versatility in cooking.
Similar to Bajra roti, Jowar roti is a popular flatbread made from sorghum flour. The flour is mixed with water to form a dough, which is then flattened and cooked on a griddle. Jowar roti is often served with vegetable curries and is known for its slightly sweet and nutty flavour.
Jowar can be used to make upma, a savoury porridge-like dish. The grains are coarsely ground and then cooked with spices, vegetables, and water to create a hearty breakfast dish. Jowar upma is filling and packed with nutrients, making it a great way to start the day.
Barnyard Millet (Sanwa)
Barnyard millet, known as Sanwa in Hindi, is a small-seeded grain that is commonly consumed during fasting periods in India. It is gluten-free and high in fibre, making it a good choice for those with dietary restrictions. Barnyard millet is also rich in iron, making it beneficial for those with anaemia.
Start by thoroughly rinsing the barnyard millet under cold water to remove any dust or impurities. Soaking barnyard millet for 30 minutes to 1 hour can reduce cooking time and improve texture, though it's not mandatory. Drain the water after soaking. In a pot, combine one part barnyard millet with two parts water. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 15-20 minutes, or until the millet is tender and the water is absorbed.
One of the most common ways to prepare barnyard millet is in a khichdi. The millet is cooked with vegetables, spices, and sometimes lentils to create a wholesome and easy-to-digest meal. This dish is especially popular during fasting days when grains like rice and wheat are avoided.
Similar to foxtail millet, barnyard millet can be used to make upma. The grains are sautéed with spices, vegetables, and water to create a savoury dish that is often enjoyed for breakfast or as a light meal.
