BARNYARD MILLET

Barnyard Millet Upma is a healthy and delicious dish that can be served for breakfast or as a light meal. It is similar to traditional upma but uses barnyard millet instead of semolina, making it a nutritious and gluten-free alternative.

Instructions:

1. Preparation:

   • Rinse the barnyard millet thoroughly in water and drain. Set aside.
   • Chop all the vegetables and keep them ready.

2. Cooking the Millet:

   • In a pan, dry roast the barnyard millet on medium heat for about 4-5 minutes until it emits a nutty aroma. This step is optional but enhances the flavor.
   • In a separate pot, bring 2 cups of water to a boil. Add the roasted millet and a pinch of salt. Cook until the millet is soft and water is absorbed, about 10-12 minutes. Fluff with a fork and set aside.

3. Making the Upma:

   • Heat oil or ghee in a large pan over medium heat.
   • Add mustard seeds and let them splutter.
   • Add cumin seeds, urad dal, and chana dal. Sauté until the dals turn golden brown.
   • Add asafoetida and curry leaves. Stir for a few seconds.
   • Add chopped onions, green chilies, and grated ginger. Sauté until the onions turn translucent.
   • Add chopped carrots, green peas, and bell peppers. Cook for 3-4 minutes until the vegetables are tender but still crisp.
   • Add the cooked barnyard millet to the pan and mix well with the vegetables.
   • Adjust salt to taste. Cook for another 2-3 minutes, stirring occasionally, to allow the flavors to blend.

4. Serving:

   • Turn off the heat and add freshly chopped coriander leaves and a squeeze of lemon juice. Mix well.
   • Serve the barnyard millet upma hot, garnished with additional coriander leaves if desired.

Enjoy your nutritious and flavorful barnyard millet upma!

Ingredients:

• 1 cup barnyard millet
• 2 cups water
• 1 medium onion, finely chopped
• 1-2 green chilies, finely chopped
• 1 small piece of ginger, grated
• 1 medium carrot, finely chopped
• 1/4 cup green peas (fresh or frozen)
• 1/4 cup chopped bell peppers
• 2 tablespoons oil (or ghee)
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 teaspoon urad dal (split black gram)
• 1 teaspoon chana dal (split chickpeas)
• 8-10 curry leaves
• A pinch of asafoetida (hing)
• Salt to taste
• Fresh coriander leaves, chopped (for garnish)
• Lemon juice to taste

Barnyard millet is highly valued for its nutritional benefits. Here's a breakdown of its nutritional content per 100 grams of raw barnyard millet:

Nutritional Composition:

• Calories: Approximately 300-350 kcal
• Carbohydrates: 65-75 g
  • Dietary Fiber: 6-10 g
• Protein: 9-12 g
• Fat: 3-4 g
  • Saturated Fat: < 1 g
• Vitamins:
  • Vitamin B-complex: Significant amounts, including thiamine (B1), riboflavin (B2), and niacin (B3)
• Minerals:
  • Iron: 4-9 mg
  • Calcium: 10-20 mg
  • Phosphorus: 100-200 mg
  • Magnesium: 80-150 mg
  • Zinc: 2-4 mg
  • Potassium: 100-200 mg
• Antioxidants: Contains phenolic compounds and flavonoids
• Low Glycemic Index: Typically between 50-55

Barnyard millet is versatile and can be used in a variety of dishes, both sweet and savory. Here are some common ways to incorporate barnyard millet into your meals:

1. Basic Cooking Method

To cook barnyard millet, follow these steps:

1. Rinse and Soak: Rinse the millet thoroughly under running water. Soak it in water for 30 minutes to 1 hour (optional, but this helps in reducing cooking time and improves digestibility).
2. Cook: For every 1 cup of millet, use 2 to 2.5 cups of water. Bring the water to a boil, add the millet, reduce the heat, and simmer covered for 15-20 minutes until the millet is tender and water is absorbed. Fluff with a fork.

2. Breakfast Dishes

• Millet Porridge: Cook millet with milk (or a dairy-free alternative) and sweeten with honey or sugar. Add nuts, fruits, and spices like cinnamon or cardamom for flavor.
• Upma: Sauté cooked millet with vegetables, spices, and tempering ingredients like mustard seeds, cumin, urad dal, chana dal, and curry leaves.

3. Main Dishes

• Pilaf/Pulao: Substitute millet for rice in pilaf recipes. Sauté with vegetables, spices, and herbs, then cook until tender.
• Millet Khichdi: Cook millet with lentils and spices for a nutritious and comforting meal.
• Salads: Use cooked and cooled millet as a base for salads. Mix with vegetables, herbs, nuts, and a light dressing.

4. Snacks and Sides

• Millet Idlis: Ferment millet batter with urad dal and steam to make soft, fluffy idlis.
• Millet Dosa: Use fermented millet and lentil batter to make crispy dosas.
• Millet Cutlets: Combine cooked millet with mashed vegetables, spices, and binders like breadcrumbs. Shape into patties and pan-fry or bake.

5. Desserts

• Millet Kheer: Cook millet in milk with sugar and flavorings like cardamom, saffron, and nuts to make a rich, creamy dessert.
• Millet Ladoo: Roast millet flour and mix with ghee and jaggery. Shape into small balls for a nutritious sweet treat.

6. Baked Goods

• Millet Flour Bread: Use millet flour to make gluten-free bread or mix with other flours for a nutritious bread blend.
• Millet Cookies and Cakes: Substitute part of the wheat flour with millet flour in cookie and cake recipes for added nutrition.

7. Savoury Porridge (Millet Pongal)

• Ingredients: Cook millet with moong dal, water, turmeric, salt, and a tempering of cumin, black pepper, ginger, and curry leaves for a hearty, savory porridge.

Tips for Cooking with Barnyard Millet:

• Soaking: Soaking the millet before cooking can help reduce cooking time and improve nutrient absorption.
• Toasting: Dry roasting millet before cooking can enhance its flavor and give a nutty aroma.
• Storage: Store barnyard millet in an airtight container in a cool, dry place. Cooked millet can be stored in the refrigerator for 3-4 days.

Barnyard millet is a nutritious and versatile ingredient that can be easily integrated into various dishes, making it a valuable addition to your diet.