how to cook millets

Jun 03, 2022
By Mary Anthony
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HOW TO COOK MILLETS /MILLETS RECIPE /HOW TO COOK FOXTAIL MILLET /MILLETS COOKED IN OPEN POT /

Millets such as sorghum (jowar), pearl millet (bajra), foxtail millet (kangni), finger millet (ragi), Barnyard millet, Kodo mille, Little Millet, Proso Millet are amongst the healthiest millet grains available

HEALTH BENEFITS OF MILLETS – Millets are nutritious, non-glutinous (non-sticky) and are not acid-forming foods, thus making them very easy to digest.

Millet is a good source of protein, fiber, key vitamins, and minerals. The potential health benefits of millet include protecting cardiovascular health, preventing the onset of diabetes, helping people achieve and maintain a healthy weight, and managing inflammation in the gut.

Millets help you lose weight since they are low in calories and gluten-free. They’re high in complex carbohydrates and can help health-conscious people reach their fitness goals easily. Millets also help to lower your cholesterol levels and keep your weight in check.

Soaking millets – soak the millets for minimum 4 hrs or 8 hrs.Dont over soak as the millet starts fermenting . Soaking helps in easier digestion and nutrients become bioavailable.It helps in making the millets soft from outside as well as inside .It makes the millets fluffy after cooking . Soaking the millets overnight ensures that you break down the phytic acid in them. Phytic acid impairs the absorption of minerals like iron, zinc and calcium and makes the digesting millets much easier on your tummy. So don’t forget to soak millets overnight.

Water quantity and soaking time depends on the quality of millets also.

WATER QUANTITY –

1 Cup soaked millet – 1 ¼ or 1 ½ cups of water.

1 Cup unsoaked millet – 2 ¼ or 2 ½ cups of water .

COOKING TIME – It will take around 8 mins for pre-soaked millet and 15 mins for unsoaked millet.

1 cup dry, raw millet yields about 3 ½ cups cooked millet.

METHOD

Take 1 cup millet , clean and pick any grits from the millets . I have used foxtail millet .

Wash and rinse well. Soak for 6 to 8 hrs .

Take 1 ¼ to 1 ½ cup water + little salt + soaked millets in a thick bottomed pan.

Bring it to a boil on medium flame .

Once it starts boiling , reduce the flame to low and close the lid partially .

Cook till the water reaches the millets level.

Now cover fully and let the millet cook until all the water is absorbed completely .

Millet will be cooked by the time all water is soaked up.

Now switch off the flame and let it sit for ten more minutes. Residual steam will cook the millet thoroughly.

After 10 minutes, fluff it up with a fork, and the cooked millet is ready to use.

You can replace rice with millets and make varieties of recipes from cooked millets like pulao /biryani/lemon millets /tamarind /Pongal /curd millets etc .

NOTE – Don’t have millets daily . “Millets are advised in moderate amounts because excessive consumption can lead to adverse effects as the cereals contain substances that interfere with the functioning of the thyroid gland. Millets can cause delayed digestion due to their slow digestibility as they are high in fibre “