KODO MILLET

Kodo Millet Upma Recipe

Instructions:

1. Rinse the kodo millet under running water until the water runs clear. Drain and set aside.

2. Heat oil or ghee in a pan over medium heat. Add mustard seeds and let them splutter. Then add cumin seeds and sauté for a few seconds until they release their aroma.

3. Add chopped onions, green chilies, and grated ginger. Sauté until the onions turn translucent.

4. Add chopped vegetables (carrots, green beans, bell pepper) and curry leaves. Stir well and cook for 3-4 minutes until the vegetables are slightly tender.

5. Now, add the rinsed kodo millet to the pan. Stir well to combine with the vegetables.

6. Pour in 2 cups of water and add salt to taste. Stir everything together and bring it to a boil.

7. Once it starts boiling, reduce the heat to low, cover the pan with a lid, and let it simmer for about 10-15 minutes or until the kodo millet is cooked and all the water is absorbed.

8. Once done, remove from heat and let it sit covered for a few minutes.

9. Fluff up the upma with a fork. Garnish with freshly chopped coriander leaves.

10. Serve hot with a side of lemon wedges (optional) for squeezing over the upma before eating.

Enjoy your nutritious and delicious Kodo Millet Upma!

Ingredients:

• 1 cup kodo millet
• 2 tablespoons oil or ghee
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1/2 cup chopped onion
• 1/4 cup chopped carrots
• 1/4 cup chopped green beans
• 1/4 cup chopped bell pepper (optional)
• 1-2 green chilies, chopped (adjust to taste)
• 1 teaspoon grated ginger
• Few curry leaves
• 2 cups water
• Salt to taste
• Freshly chopped coriander leaves for garnish
• Lemon wedges (optional)

• Energy: Approximately 348 calories
• Carbohydrates: Around 67 grams
• Protein: About 9 grams
• Fat: Roughly 3 grams
• Dietary Fiber: Approximately 9 grams
• Calcium: Around 25 milligrams
• Iron: Roughly 2.6 milligrams
• Magnesium: Approximately 37 milligrams
• Phosphorus: Around 271 milligrams
• Potassium: Roughly 116 milligrams
• Sodium: Approximately 5 milligrams
• Vitamin B1 (Thiamine): Roughly 0.5 milligrams
• Vitamin B2 (Riboflavin): Approximately 0.3 milligrams
• Vitamin B3 (Niacin): Roughly 1.2 milligrams
• Vitamin B6: Around 0.1 milligrams

1. Cooking as Porridge: Kodo millet can be cooked into a creamy porridge, similar to oatmeal. Simply boil it with water or milk until it reaches your desired consistency. You can flavor it with sweeteners like honey or maple syrup and add fruits, nuts, or spices for extra flavor.

2. Making Upma: Upma is a savory South Indian dish made with semolina or grains like kodo millet. It's cooked with vegetables, spices, and sometimes nuts. You can follow a recipe similar to the one I provided earlier for Kodo Millet Upma.

3. Preparing Pilaf or Pulao: Kodo millet can be used to make pilaf or pulao, a flavorful rice dish cooked with spices, vegetables, and sometimes meat or seafood. Substitute kodo millet for rice in your favorite pilaf recipe for a nutritious twist.

4. Cooking as a Side Dish: Kodo millet can be cooked and served as a side dish alongside curries, stews, or grilled meats. Simply cook it as you would cook rice and serve it with your favorite main course.

5. Baking: Ground kodo millet flour can be used in baking to make bread, muffins, pancakes, or cookies. It adds a nutty flavor and a nutritional boost to baked goods.

6. Fermentation: In some regions, kodo millet is fermented and used to make alcoholic beverages like beer or traditional fermented foods like dosa or idli.

7. Salads and Grain Bowls: Cooked kodo millet can be added to salads or grain bowls for a nutritious and filling meal. Combine it with vegetables, protein sources like beans or tofu, and a flavorful dressing for a balanced dish.