BARNYARD MILLET

80 ₹ 100 ₹
Availability: In Stock
Content: varagu
Brand: brand
Weight: 100g
Expiry Date: 2024-04-01
Manufacturing Date: 2024-05-04
Type: Millet

Barnyard millet, scientifically known as Echinochloa frumentacea or Echinochloa colona, is a nutritious and hardy crop that is cultivated in various parts of the world, especially in India, Japan, China, and Korea. It is known for its resilience in adverse growing conditions and its ability to grow in both arid and semi-arid regions.

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.