Millets, commonly known as poor man’s food are nutritional powerhouses. These are rich in B vitamins, Calcium, Magnesium, Iron, Potassium, fiber, and protein. Unlike wheat, these are gluten-free and grow extensively in India. Different parts of India grow different varieties, some of them are Jowar (Sorghum), Ragi(Finger), Korra (Foxtail), Sama (Little), Bajra (Pearl).
Millets have to be consumed depending on the season. In Summers, we consume Jowar or Sorghum as it is cooling. In winters, Bajra or Pearl millet is consumed more. Small millet like Foxtail, Little, Barnyard is consumed in any season. We use millets extensively in our day to day cooking, I will share all those recipes on the blog. Today I will show you how to cook these small millets fluffy. Generally people eat millet as a rice substitute with everyday curries, dal or rasam. Or we can make pulihora or fried rice or any rice item with this cooked millet.
Though millets are nutritious, they contain goitrogens. People with thyroid disorders should eat them in moderation.
Moderation is the key and we should try to include all types of grains (like rice, wheat, buckwheat, cassava, amaranth) in our day to day cooking. Along with grains, the right amount of pulses, legumes, and vegetables makes the complete meal.
Like all other grains, pulses and plant seeds, Millets also contain phytic acid. Phytic acid is anti-nutrient which impairs the mineral absorption from the foods. Soaking, sprouting and fermenting removes this phytic acid and makes nutrients from these foods bio-available. I always soak these before cooking. Unsoaked millets take more water and time to cook. Here I will show both methods for cooking millets.
How to cook soaked millets:
1 cup any small millets ( Foxtail, Little, Barnyard, Kodo)
1.5 cups water
1 tsp oil
Salt to taste
- Soak any of these millets for 6 to 8 hours. I generally soak it overnight to cook them for breakfast or lunch.
- When you are ready to cook, wash them a couple of times.
- Heat a cooking bowl and add 1.5 cups water, washed millet, tsp oil, a little salt.
- Partially cover it with lid and let it boil on high flame for 5 min.
- After 5 minutes reduce the flame to medium and cover the pan with the lid completely. Stir the contents once now.
- After 5 min, switch off the flame. By now, all the water will be absorbed. If not, let it cook for a couple of minutes.
- Keep it aside with lid on for 10 more minutes.
- Now fluff it up with fork and millet is ready to use.
How to cook unsoaked millets:
1 cup any small millets ( Foxtail, Little, Barnyard, Kodo)
2 cups water
1 tsp oil
Salt to taste
- Wash the millet and drain water completely.
- Heat a cooking bowl and add 2 cups water, washed millet, tsp oil, a little salt.
- Let it boil on high flame for 5 min.
- After 5 minutes reduce the flame to medium and cover the pan with the lid completely. Stir the contents once now.
- Let it cook on medium to slow flame till all water is absorbed. If required add half more cup of water. It will take around 10 to 15 minutes.
- Keep it aside with lid on for 10 more minutes.
- Fluff it up with fork and millet is ready to use.
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