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:

1. Wash the millets thoroughly.

2. Soak them in plenty of water for 6–8 hours (for 1 cup of millet, add 3–4 cups of water).

3. Cook them on low flame just like rice.

4. 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:

1. Heat cold-pressed oil in a pan. Add cumin seeds, mustard seeds, curry leaves, and chopped onion.

2. Sauté for 3–5 minutes, then add chopped tomatoes and vegetables like carrot, beans, broccoli, etc., and stir for 2 minutes.

3. Add boiled millets.

4. 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:

1. Heat cold-pressed oil in a pan. Add cumin seeds (1 tsp), bay leaf, 2–3 black peppers, and 1 clove.

2. Add onions and sauté until golden brown, then add tomatoes and dry spices.

3. Add soaked millets and chopped vegetables.

4. Add 3 cups of water and cook on low flame for 7–10 minutes until soft.

Millet Khichdi:

Method:

1. Heat ½ tsp cold-pressed oil in a pan. Add 1 tsp cumin seeds and 2–3 black peppers.

2. Add soaked millets and soaked moong dal (split green gram).

3. Add rock salt, turmeric, and coriander powder.

4. Add 4–5 cups of water, cover, and cook on low flame for 20–30 minutes.

Millet Chapati (Flatbread):

Method:

1. Wash the millets thoroughly.

2. Soak them in plenty of water for 6–8 hours (for 1 cup of millet, add 3–4 cups of water).

3. Grind the soaked millets in a blender or grinder.

4. Add finely chopped vegetables like onion, green chili, fresh coriander, and methi (fenugreek leaves) if desired.

5. Add black pepper for taste.

6. Knead the mixture into a soft dough.

7. Grease the pan lightly with oil and make chapatis. Cook well on both sides.
   (For the next chapatis, you may not need any oil.)

8. Serve hot.