Welcome to another blog post! With the growing awareness of its benefits, more and more people are incorporating millets into their diets. In this video, I’ll be sharing a nutritious and delicious recipe featuring little millets. Millets, once a staple crop in Asia, gradually declined in popularity after the agricultural revolution, being overshadowed by crops like wheat and rice. However, in recent times, there’s been a resurgence of interest in millets due to their exceptional nutritional value. So, let’s explore this ancient grain and whip up a fantastic recipe together!
TABLE OF CONTENTS
- Little millets
- Ingredients
- Recipe
- Method of preparation with pictures
- Watch recipe video
- Health benefits
- Storage
- Frequently asked questions
LITTLE MILLETS
Little millet, also known as Panicum sumatrense, is a small-grained cereal grain packed with nutrition. It’s rich in dietary fiber, protein, vitamins, and minerals. In various languages, it goes by different names: Samai in Tamil, Samalu in Telugu, Same in Kannada, Chama in Malayalam, Kutki in Hindi, and many more. It’s a staple in many parts of Asia and Africa, valued for its health benefits and versatility in cooking.
INGREDIENTS
- 1 cup little millets
- 2 cup water
- 2 teaspoon salt-( teaspoon for cooking millets & 1 tsp for vegetables)
- 1 teaspoon oil
- 1 teaspoon cumin seeds, 1 inch cinnamon stick, 1 bay leaf, 2-3 cardamom pods, 2-3 clove
- 1 tablespoon chopped ginger and garlic
- 1 chopped onion
- 1 /4 cup chopped carrot
- 1/4 cup chopped beans
- 1/4 cup chopped capsicum
- 1 green chilli
- 1/2 cup corn and green peas( I used frozen)
- 2 chopped tomatoes
- 1 tespoon garam masala
- 1teaspoon turmeric powder
- 2 teaspoon black pepper powder
- Handful of chopped coriander leaves
| SOAKING OF MILLETS:4-8 hours PREPARATION TIME: 15 Minutes COOKING TIME:30Minutes |
RECIPE
1.Wash and soak little millets – Begin by washing 1 cup of little millets until its clear and soak them in 2 cups of water for 4-8 hours. This will help them cook evenly and become fluffy.
2. Cooking the millets– Transfer the soaked millets and water into a cooking pan, add 1 teaspoon of salt and cook for 10 to 15 minutes or until cooked. Don’t throw the soaked water and cook in the same water as its rich in nutrients.
3.Prepare the vegetables – In a pan, heat 1 teaspoon of oil. Add 1 teaspoon of cumin seeds, 1 inch of cinnamon stick, 1 bay leaf, 2-3 cardamom pods, and 2-3 cloves. Sauté until they release their aroma. Then, add 1 tablespoon of chopped ginger and garlic, 1 chopped onion, 1/4 cup chopped carrot, 1/4 cup chopped beans, 1/4 cup chopped capsicum, 1 green chili, and 1/2 cup corn and green peas. Cook until the vegetables are tender. You can add vegetables of your choice.
4.Add Spices-Once the vegetables are cooked ass chopped tomatoes and spices-1teaspoon salt (as required), 1 teaspoon turmeric powder, 2 teaspoon black pepper, 1 teaspoon garam masala and mix well.
5.Combine the millets and vegetables – Once the millets are cooked, add them to the pan with the cooked vegetables. Mix well. Add a handful of chopped coriander leaves. Stir everything together and cover and cook for a few minutes in low flame.
6.Serve – Your nutritious and delicious little millet recipe is now ready to be served. Enjoy the wholesome flavors and nutritional benefits of this ancient grain!
METHOD OF PREPARATION WITH PICTURES
1.Wash and soak little millets – Begin by washing 1 cup of little millets until its clear and soak them in water for 4-8 hours. This will help them cook evenly and become fluffy.
2. Cooking the millets– Transfer the soaked millets and water into a cooking pan, add 1 teaspoon of salt and cook for 10 to 15 minutes or until cooked. Don’t throw the soaked water and cook in the same water as its rich in nutrients.
3.Prepare the vegetables – In a pan, heat 1 teaspoon of oil. Add 1 teaspoon of cumin seeds, 1 inch of cinnamon stick, 1 bay leaf, 2-3 cardamom pods, and 2-3 cloves. Sauté until they release their aroma. Then, add 1 tablespoon of chopped ginger and garlic, 1 chopped onion, 1/4 cup chopped carrot, 1/4 cup chopped beans, 1/4 cup chopped capsicum, 1 green chili, and 1/2 cup corn and green peas. Cook until the vegetables are tender. You can add vegetables of your choice.
4.Add Spices-Once the vegetables are cooked ass chopped tomatoes and spices-1teaspoon salt (as required), 1 teaspoon turmeric powder, 2 teaspoon black pepper, 1 teaspoon garam masala and mix well.
5.Combine the millets and vegetables – Once the millets are cooked, add them to the pan with the cooked vegetables. Mix well. Add a handful of chopped coriander leaves. Stir everything together and cover and cook for a few minutes in low flame.
6.Serve – Your nutritious and delicious little millet recipe is now ready to be served. Enjoy the wholesome flavors and nutritional benefits of this ancient grain!
WATCH RECIPE VIDEO
HEALTH BENEFITS
- Rich source of nutrients: Little millets are packed with essential nutrients including proteins, dietary fiber, vitamins, and minerals like iron and magnesium.
- Gluten-free: Ideal for individuals with gluten intolerance or celiac disease.
- Low glycemic index: Helps in managing blood sugar levels, making it suitable for diabetic individuals.
- Heart health: Contains antioxidants and dietary fiber that support heart health and lower cholesterol levels.
- Weight management: High fiber content aids in digestion and promotes a feeling of fullness, assisting in weight management.
- Bone health: Provides calcium and magnesium which are crucial for maintaining strong bones and preventing osteoporosis.
- Boosts immunity: Nutrient-rich profile enhances the immune system, helping the body fight against infections and diseases.
- Digestive health: Fiber content promotes digestive health by preventing constipation and supporting a healthy gut microbiome.
- Energy booster: Carbohydrates in little millets provide a steady release of energy, keeping you energized throughout the day.
- Versatile ingredient: Can be incorporated into various dishes such as porridge, salads, and baked goods, adding nutritional value to meals
STORAGE
1.Fridge
- Cool down your cooked little millets pulao completely before transferring it to an airtight container or zipper-lock bag.
- Label the container with the cooking date and store it in the fridge for 3-4 days. Reheat when ready to eat
2.Freezer
- For longer storage, cool your pulao completely and divide it into meal-sized portions.
- Place these portions in freezer-safe containers or bags, label with the date and contents, and freeze for up to 2-3 months. Thaw overnight in the fridge before reheating
FAQS
1. What are little millets? Little millets are small grains that belong to the millet family. They are nutritious, gluten-free, and rich in fiber and minerals.
2. How do I cook little millets for pulao? Rinse the little millets thoroughly, then cook them with water or broth until they are tender. You can then use them as the base for your pulao recipe.
3. Can I customize my little millets pulao? Absolutely! Little millets pulao is versatile, and you can customize it with your favorite vegetables, spices, and protein sources like tofu, chicken, or shrimp.
4. Is little millets pulao healthy? Yes, it can be a healthy option. Little millets are nutritious grains, and when combined with vegetables and lean protein, little millets pulao can be a balanced meal rich in vitamins, minerals, and fiber.
5. Can I reheat frozen little millets pulao? Yes, you can! Thaw the frozen pulao overnight in the refrigerator, then reheat it in the microwave or on the stove until heated through.
CONCLUSION
In conclusion, little millets pulao is a delicious and nutritious dish that offers a perfect blend of flavors and health benefits. With its versatility and easy storage options, it’s an excellent choice for a satisfying meal that can be enjoyed any time. Whether you’re cooking for yourself or your family, little millets pulao is sure to please with its wholesome goodness and delightful taste. Give it a try and savor the goodness of this simple yet flavorful recipe!
“Nourish Your Body, Feed Your Soul with Unicorn Fresh Bites.“
Unicorn's Fresh Bites 