MILLET RECIPES BY CIRCLE OFFICE WOMEN STAFF

 KNOW ABOUT MILLETS 

 RECIPES BY CIRCLE OFFICE WOMEN STAFF

What are millets?
Millets are small-seeded grasses that are hardy and grow well in dry zones as rain-fed crops, under marginal conditions of soil fertility and moisture. Millets are one of the oldest foods known to humans and possibly the first cereal grain to be used for domestic purposes.

Millets are also unique due to their short growing season. They can develop from planted seeds to mature, ready to harvest plants in as little as 65 days. This is important in heavily populated areas. When properly stored, whole millets will keep for two or more years.

Why eat millets?
Nutrition:
They are highly nutritious, non-glutinous and not acid forming foods. Hence they are soothing and easy to digest. They are considered to be the least allergenic and most digestible grains available. Compared to rice, especially polished rice, millets release lesser percentage of glucose and over a longer period of time. This lowers the risk of diabetes (More here).

Millets are particularly high in minerals like iron, magnesium, phosphorous and potassium. Finger millet (Ragi) is the richest in calcium content, about 10 times that of rice or wheat. Click here for the nutrient composition of millets as compared to wheat and rice.

Environmental:
Unlike rice and wheat that require many inputs in terms of soil fertility and water, millets grow well in dry regions as rainfed crops. By eating millets, we will be encouraging farmers in dryland areas to grow crops that are best suited for those regions. This is a step towards sustainable cropping practices where by introducing diversity in our diets, we respect the biodiversity in nature rather than forcefully changing cropping patterns to grow wheat and rice everywhere.

There are many co-operatives of small farmers that are working on providing livelihoods to farmers while at the same time focusing on ecological preservation. In dryland regions, these groups encourage the farmers to produce crops that are local to those regions, that thrive best there – millets. By incorporating millets into our diets, we will be supporting these groups. 

What kinds of millets are available?

·         Barnyard Millet (Hindi: Jhangora; Tamil: Kuthiravaali; Telugu: Odalu)

·         Finger Millet (Hindi: Mandua; Tamil: Kelvargu; Telugu: Ragulu; Kannada:Ragi; Malayalam: Koovarugu)

·         Foxtail Millet (Hindi: Kangni; Tamil: Tenai; Telugu: Korra; Kannada:Navane; Malayalam: Thina)

·         Kodo Millet (Hindi: Kodra; Tamil: Varagu; Telugu: Arikelu; Kannada:Harka)

·         Little Millet (Hindi: Kutki; Tamil: Samai; Telugu: Sama; Kannada: Same; Malayalam: Chama)

·         Pearl Millet (Hindi: Bajra, Tamil: Kambu, Telugu: Gantilu, Kannada: Sajje)

·         Proso Millet (Hindi: Barri; Tamil: Panivaragu; Telugu: Varigulu; Kannada:Baragu)

·          Sorghum (Hindi: Jowar; Tamil: Cholam; Telugu: Jonna; Kannada: Jola; Malayalam: Cholum)

How do I cook them?
Most millets can be cooked like rice. Millets can replace rice in various dishes such as idli, dosa, payasam/kheer. Millet flour can be used to make rotis. .

Nutrient Content of Various Millets with comparison to Rice and Wheat (Source: Millet Network of India, http://www.milletindia.org )
Crop / Nutrient	Protein(g)	Fiber(g)	Minerals(g)	Iron(mg)	Calcium(mg)
Pearl millet	10.6	1.3	2.3	16.9	38
Finger millet	7.3	3.6	2.7	3.9	344
Foxtail millet	12.3	8	3.3	2.8	31
Proso millet	12.5	2.2	1.9	0.8	14
Kodo millet	8.3	9	2.6	0.5	27
Little millet	7.7	7.6	1.5	9.3	17
Barnyard millet	11.2	10.1	4.4	15.2	11
Rice	6.8	0.2	0.6	0.7	10
Wheat	11.8	1.2	1.5	5.3	41

1. Pearl magic (Ponganalu with Sajjalu)

Recipe by Smt. Lakshmi Vydyanath

Ingredients –  Sajjalu-Pearl millet/Bajra, split green gram- 1 tsp, ragi-2 tsp, white sesame seeds, ajwain, green chillies, red chillies, ginger, curry leaf, coriander, pepper, cumin seeds,small coconut pieces, onions and salt to taste.

Method.

Soak the millets overnight. Grind the above ingredients into a thick batter so that it can be made into small balls.  Just like Ponganalu, you can  grease the  cups  with little oil and pour the batter in the cups and put a lid on it. When the lower side turns golden brown gently flip them over. This dish goes well with ginger,tomato and onion chutney or hot and sweet sauce.

It is highly nutritious .

2. Korra Biyyam Daddhyodanam

Recipe by Smt. S.Padmavathi

Ingredients – Korralu or Foxtail millet-50gm, Curd, milk, ginger, green chillies, mustard seeds, channa Dal.

Method: Cook the korrabiyyam for 10 min. Take curd in a dish and mix some milk. Add the seasoning and salt. Garnish with coriander.

3. Mixed millet Idli

 Recipe by Smt. Susheela.

Ingredients – Ragi- 1 glass, Sajjalu or pearl millet – 1 glass, Jonnalu or white millet – 1 glass, black gram- 1 glass, idli rava-1 glass.

Method: Soak all the items except idli ravva. Grind all of them. Then mix idli rava. Keep it for 5 Hrs. Mix soaked  green peas,carrot, onion, green chillies, coriander and steam them for two minutes. Mix it in the batter. Mix jeera, pepper powder and ginger. Make idlis and serve with suitable chutney.

4. Jowar Upma

Recipe by Smt. Sujatha.

Take Jowar seeds and sprinkle water. You can remove the outer skin. Soak it along with Channa and Palli for 6 to 8 Hrs. Then cook in a cooker and drain water.

Prepare seasoning along with green chilli, curry leaves. Add the above cooked jowar etc . Add salt and mix well. Garnish with coriander.

5.Ragi Pitla

Recipe by Smt.Nagalakshmi

ragi flour-1 cup, curd-1 cup, spring onions, carrot, beetroot, oil, seasoning items.

Prepare seasoning and then add the vegetables and allow them to boil. Take the required ragi flour and mix it in curd and let the mixture be dilute. After the vegetables are cooked, pour the curd mixture in it and add chilli powder or green chillies and salt to taste.

It can be used as a side dish for roti and puri or it can be taken directly also. Good for sugar patients.

6.Jawari ki Haleem

Hyderabadi Haleem-king of food is ruling the world.

Recipe by B. Sheela Devi

Take 1 cup of Jawari Rava. Soak the jawari rava overnight.

and cook in pressure cooker with one bay leaf , 2 small piece of patta and 4 cups of water.Cook  with for 5 minutes high flame and 10 mts on sim and remove it.  Chop 2 medium size onions and put 4 to 5 table oil and after onions become light brown ,remove the more than half quantity of fried onions and keep aside.Take the remaining fried onions with oil add one spoon of ginger garlic paste, haldi, chilli powder,100 gms curds ,salt and add 4 cups of  water. Now add cooked jawari rava and keep the stove cook well for 5 mts then cook on sim for 5 mts. Add garam masala powder,green chillies,coriander,pudina leaves and cook for 5mts on sim. and remove from fire.Add1 small  lemon juice to it.garnish with dry fruits,fried onions. coriander,pudina leaves and add1 tea spoon pure ghee. Serve it hot.

7.Evening chat:

Recipe by Smt. D.Vimala.

Soak all the millet  grains over night. Boil them and drain out water. Add salt,fine pieces of tomato,keera,onion,carrot,sweet corn,Dates, pomegranate seeds, pudina and coriander leaves. Mix two spoons of sweet sauce, pepper and chilli powder. While serving add corn flakes.

Highly nutritious.

8.Jawari ki Roti with Besan:

Recipe by Ms. B.Sheela Devi

Take warm water and Jawari atta and knead the dough softer for roti and prepare roti.

Put little oil in a pan and add chopped onions and add 1teaspoon of  ginger garlic paste, haldi, chilli powder and salt to taste. Add jeera, pudina, coriander, curry leaves and fry well. Add 1 cup of besan and stir well.after it is well fried. Then Add 2 cups of water and keep in low flame for 10 min. when it becomes little thick remove from fire.cut the jawari roti into 2 piece. take one piece of jawari ki roti rol into cone shape with tooth pike.take cheese slice and again rol it and put it in the rolled jawari ki roti and put the cooked besan into it.serve it with tomato and onion chutney or hot and sweet sauce.

9.Ragi Roti and Pappu.

Recipe by Smt.  B.Sobha Rani

Ingredients : Ragi flour, Rice flour, ground nut powder, very finely chopped onions, carrot,coriander, curry leaves pieces, green chilly pieces, sesame seeds, jeera, salt.

Method: Add all the above using hot water and knead the dough softer than for chapathi. Take a  thin plastic paper and smear oil on it and make a roti.

cook Dal with Tuar dal, tomato, spring onion in a cooker. Add turmeric powder, salt and tamarind. Allow to boil. Add seasoning to it.

Combination of roti and dal is superb.

10. Ragi Roti and Verusenaga Pacchadi

Recipe by Smt. Sukha Vani.

With Ragi flour ,chopped onions, jeera, grated Fresh coconut, sesame seeds, green chillies and salt, we can make rotis as in recipe 9. Serve with Verusenaga pacchadi.

11. Jonna Chakkilalu/murukulu

Recipe by Smt. A.Suguna

Ingredients: Jonna Flour – 2 cups, Rice flour – 1 cup, Jeera, sesame seeds, Vamu-1/2 tsp, turmeric, red chilli powder, salt to taste, butter-1 tsp or oil-2 tsp and oil for deep fry.

Method: Mix all the above ingredients in a bowl without any lumps. Heat a pan by taking 2 cups of water and bring it to bowl. Add 1 tsp of butter or 2 tsp of oil as per your nutritional choice. Pour the water into the already mixed powder and make into a soft dough. If necessary add some more water but make a little thick dough. Keep aside. Take small quantities of dough and put it in the mould and make the shape of jantikalu on a plastic paper or plate or cloth.

Heat the oil and deep fry them.

Note: Do not keep the dough aside for a long time as it breaks.

With the same dough we can make ribbon pakoda also.

A nice snack for children.

12. Millet murukulu

  Recipe by Smt Kasturi Bai

Make the murukulu as in recipe 10, with jowar flour and bajra flour mixed. Add ajwain , coriander, green chillies.