The Wild Pearl Millet is the most widely grown type of millet and India is the largest producer of pearl millet. Wild Pearl millet is a rich source of phosphorus, which plays an important part in the structure of body cells. The consumption of wild pearl millets helps in minimizing the risk of type 2 diabetes. Also, it prevents cancer, controls cholesterol, and asthma. Being a good source of magnesium and vitamins, these millets act as a cofactor in a number of enzymatic reactions.
Pearl Millet is an excellent grain for diabetics due to its high fibre content. The carbohydrates get converted into glucose and released into the blood stream in a more gradual manner, preventing any spikes in blood sugar.
The fibre also gives a sense of fullness for a longer period after a meal with a relatively smaller portion of food making it a very good option for those attempting to lose weight.
It’s also gluten-free and a suitable choice for people with celiac disease or those following a gluten-free diet.
It is high in beneficial plant chemicals like antioxidants, polyphenols, and phytochemicals, all of which are known for contributing to optimal human health in many ways.
It’s also a good source of vitamins and minerals. Overall, it is a nutritious carbohydrate source.
Recipe: Pearl Millet Porridge
Prep Time: 12 hours
Cook Time: 30 minutes
Passive Time: 12 hours
- 2/3 cup pearl millet bajra
- 1/3 cup moong dal
- 2 tsp ghee or coconut oil
- 1 tsp cumin seeds
- 4 cloves garlic finely chopped
- 2 medium potatoes peeled and quartered
- 1 medium carrot cut into chunks
- 1 large tomato quartered
- 2-3 green chillies slit
- 1 tsp salt
- 1/2 tsp turmeric powder
- 1 tbsp coriander powder
- 1 tsp garam masala powder
- 2 cups finely chopped spinach
- To prepare the pearl millet khichdi, soak the millet for at least 12 hours in water. This step is mandatory.
- Wash moong dal. Drain and keep aside. Drain water from the millet just before preparing the khichdi.
- Heat ghee in a pressure pan (~3-5 Litre capacity). Fry cumin seeds, garlic, chillies and vegetables for a minute.
- Add the drained millet and moong dal along with all the dried spices and salt.
- Mix 4.5 cups water into this and bring to a boil.
- Lock the cooker lid with the pressure weight plugged in.
- After 3 whistles, reduce flame to sim and cook for 15-20 minutes. Because of this long cooking on slow flame, it is important to add more than adequate water to the khichdi otherwise it will burn and stick to the bottom of the cooker.
- Beginner cooks can also transfer the entire mix with the water into another vessel that fits inside the cooker. Keep 1.5 inches of water in the bottom of the cooker.
- Mix in 4 cups water to the millet-dal-veg mix in the vessel and cook similarly, or possibly for 5 minutes longer on sim (20 mins after 3 whistles).
- Once the pressure subsides, open cooker and stir in the finely chopped spinach into the khichdi. Keep covered for 5-10 minutes so the spinach cooks in the residual heat.
- You will know that the pearl millet is cooked on tasting or if the grains have broken open.
- Serve this hot along with roasted papads and sliced cucumber. Pickles and yogurt optional.
|Crude Fiber||1.2 gm|