Millet Magic: Wholesome Traditional Meals for Modern Health
Which Millets to Use:
• Sama (Little Millet)
• Kangni (Foxtail Millet)
• Kodo (Kodo Millet)
• Kutki (Barnyard Millet)
• Hari Kangni (Green Foxtail Millet)
• Rice (optional replacement)
Basic Cooking Steps for Millets:
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Wash the millets thoroughly.
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Soak them in plenty of water for 6–8 hours (for 1 cup of millet, add 3–4 cups of water).
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Cook them on low flame just like rice.
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You can replace rice with cooked millets in your meals.
Millet Poha (Flattened Millet Stir-Fry):
Ingredients:
Boiled millets, chopped vegetables, mustard seeds, cumin seeds, curry leaves, onion, tomato, and spices.
Method:
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Heat cold-pressed oil in a pan. Add cumin seeds, mustard seeds, curry leaves, and chopped onion.
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Sauté for 3–5 minutes, then add chopped tomatoes and vegetables like carrot, beans, broccoli, etc., and stir for 2 minutes.
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Add boiled millets.
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Season with rock salt, black pepper, and green chili as per taste.
Millet Pulao:
Ingredients:
Soaked millets (6–8 hours) – 1 cup, chopped vegetables, water – 3 cups, 1 small onion, 2 tomatoes.
Method:
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Heat cold-pressed oil in a pan. Add cumin seeds (1 tsp), bay leaf, 2–3 black peppers, and 1 clove.
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Add onions and sauté until golden brown, then add tomatoes and dry spices.
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Add soaked millets and chopped vegetables.
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Add 3 cups of water and cook on low flame for 7–10 minutes until soft.
Millet Khichdi:
Method:
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Heat ½ tsp cold-pressed oil in a pan. Add 1 tsp cumin seeds and 2–3 black peppers.
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Add soaked millets and soaked moong dal (split green gram).
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Add rock salt, turmeric, and coriander powder.
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Add 4–5 cups of water, cover, and cook on low flame for 20–30 minutes.
Millet Chapati (Flatbread):
Method:
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Wash the millets thoroughly.
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Soak them in plenty of water for 6–8 hours (for 1 cup of millet, add 3–4 cups of water).
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Grind the soaked millets in a blender or grinder.
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Add finely chopped vegetables like onion, green chili, fresh coriander, and methi (fenugreek leaves) if desired.
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Add black pepper for taste.
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Knead the mixture into a soft dough.
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Grease the pan lightly with oil and make chapatis. Cook well on both sides.
(For the next chapatis, you may not need any oil.) -
Serve hot.
Soaked 4 to 5 hours before cook Extra - Recipes (NT)
Foxtail Millet Idli
A light, gut-friendly, diabetic-friendly South Indian breakfast rich in fibre & minerals.
Ingredients
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1 cup foxtail millet, washed, soaked 3–4 hours, drained
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½ cup split skinless urad dal (dhuli urad dal), soaked 3–4 hours
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1 tsp fenugreek seeds (methi), soaked 3–4 hours
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Salt to taste (pink / black)
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Oil for brushing ( cold pressed coconut oil )
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Coconut chutney for serving
Method
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Add soaked foxtail millet, urad dal, fenugreek seeds, and ¾ cup water to a grinder jar.
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Grind into a smooth batter and transfer to a large bowl.
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Allow to ferment for 6–8 hours until frothy.
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Add salt and mix gently.
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Heat water in a steamer.
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Brush idli moulds lightly with oil and fill each cavity with batter.
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Steam for 10–12 minutes.
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De-mould and serve hot with coconut chutney.
Health Benefits of Foxtail Millet Idli
1. Diabetes-Friendly
Foxtail millet has a low glycemic index and high fibre, helping control blood sugar levels.
2. Boosts Gut Health
Fermentation improves digestion and increases beneficial probiotics.
3. High in Protein & Calcium
Urad dal offers protein, while millet provides calcium and magnesium—good for bones & muscles.
4. Excellent for Weight Loss
Low in calories and high in satiety, helping reduce overeating.
5. Gluten-Free & Easy to Digest
Gentle on the stomach—great for kids, elderly, and those with gluten intolerance.
6. Improves Heart Health
Rich in magnesium and fibre that support good cholesterol levels.
Nutritive Value (Per 2 Idlis)
(Approximate values)
| Nutrient | Amount |
|---|---|
| Calories | 120–130 kcal |
| Protein | 4–5 g |
| Carbohydrates | 22–24 g |
| Dietary Fibre | 3–4 g |
| Fat | 0.5–1 g |
| Calcium | 22 mg |
| Iron | 1.5 mg |
| Magnesium | 40 mg |
| Glycemic Index | Low |
Little Millet Vegetable Upma
Ingredients
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Little millet – 1 cup (washed, drained)
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Onion – 1 small, chopped
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Carrot – 1 small, diced
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Beans – 5–6, chopped
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Green peas – ¼ cup
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Green chilli – 1, chopped
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Ginger – ½ inch, grated
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Mustard seeds – ½ tsp
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Urad dal – 1 tsp
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Curry leaves – 6–8
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Salt to taste
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Water – 2½ cups
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Oil – 1 tbsp (or cold-pressed coconut oil)
Method
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Dry roast the little millet on low flame for 3–4 minutes until fragrant.
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Heat oil in a pan, add mustard seeds, urad dal, curry leaves, green chilli, and ginger.
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Add onion and sauté until soft.
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Add all vegetables and cook for 2–3 minutes.
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Add water + salt and bring to a boil.
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Add little millet, mix well, cover, and cook for 10–12 minutes.
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Fluff with a fork and serve warm.
Health Benefits
Low glycemic index – diabetes-friendly
High fibre – excellent for weight loss and gut health
Rich in iron & magnesium
Keeps children full for long
Nutritive Value (1 serving)
Calories: ~210 kcal
Protein: 5 g
Carbs: 38 g
Fibre: 6 g
Fat: 4 g
Foxtail Millet Veg Pongal
Ingredients
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Foxtail millet – ¾ cup
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Moong dal – ¼ cup
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Ginger – 1 inch, crushed
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Pepper – ½ tsp
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Cumin seeds – ½ tsp
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Curry leaves – 6–8
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Water – 3 cups
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Salt to taste
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Oil – 1 tbsp (or coconut oil) cold pressed
Method
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Wash millet + dal and drain.
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Pressure cook with water, ginger, salt for 3–4 whistles.
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Heat oil in a pan, add cumin, pepper, curry leaves.
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Pour this tempering over cooked pongal and mix well.
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Serve hot with coconut chutney.
Health Benefits
Anti-inflammatory from ginger + pepper
High-protein vegan breakfast
Good for digestion, acidity, and bloating
Keeps you full for long hours
Nutritive Value
Calories: ~240 kcal
Protein: 8 g
Carbs: 35 g
Fibre: 4 g
Fat: 6 g
Barnyard Millet Idli–Dosa Batter
Ingredients
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Barnyard millet – 3 cups
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Urad dal – 1 cup
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Fenugreek seeds – 1 tsp
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Salt to taste
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Water as needed
Method
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Soak millet and dal separately for 4–5 hours.
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Grind urad dal to fluffy consistency.
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Grind millet to a smooth paste.
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Mix both pastes, add salt, and ferment overnight.
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Use batter to make soft idlis or crisp dosas.
Health Benefits
Light, gluten-free, easy to digest
Safe for diabetics (low GI)
Rich in natural minerals
Fermented – rich in probiotics
Nutritive Value
Calories (2 idlis): ~160 kcal
Protein: 5 g
Carbs: 30 g
Fibre: 3 g
Fat: 1 g
Kodo Millet Sweet Porridge (No sugar)
Ingredients
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Kodo millet – ½ cup (cooked)
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Coconut milk – 1 cup
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Dates paste – 2 tbsp
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Cardamom – ¼ tsp
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Soaked Nuts (optional) – 1 tbsp
Method
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Cook kodo millet and keep aside.
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Heat coconut milk gently (don’t boil).
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Add cooked millet, dates paste, and cardamom.
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Mix well and simmer for 1 minute.
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Serve warm with nuts.
Health Benefits
Natural sweetener – safe for kids & elders
High in iron and good for anaemia
Cooling, good for digestion
Vegan, dairy-free
Nutritive Value
Calories: ~190 kcal
Protein: 3 g
Carbs: 28 g
Fat: 7 g
Fibre: 3 g
Proso Millet Smoothie Bowl
Ingredients
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Cooked proso millet – ½ cup
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Banana – 1
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Berries – ½ cup
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Plant milk – ¼ cup
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Peanut butter (homemade) – 1 tbsp
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Chia seeds – 1 tsp (optional)
Method
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Blend millet, banana, berries, and plant milk until smooth.
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Pour into a bowl.
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Top with peanut butter and chia seeds.
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Enjoy fresh.
Health Benefits
High fibre + antioxidants
Great for digestion & gut healing
Complete breakfast – protein + fats + carbs
Ideal for kids, pregnant women, and active adults
Nutritive Value
Calories: ~260 kcal
Protein: 6 g
Carbs: 38 g
Fat: 8 g
Fibre: 6 g
October 23, 2025
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