Level up your plate with millets, as the ancient grains return with a future-proof flavor, and mighty supercharging health benefits.
When President Joe Biden hosted a state dinner honoring Indian Prime Minister Narendra Modi in January 2023, some 400 guests were served plant-based courses of millet and stuffed mushrooms.
That menu also honored 2023 as the International Year of Millets declared by the UN after advocacy by India.
To further promote millets over modern grains, PM Modi tweeted last December about a lunch he enjoyed at the Parliament, consisting solely of millet dishes at the Parliament. The meal included millet khichdi, ragi dosa, ragi roti, jowar roti, and desserts made from bajra.
My personal relationship with millets started shortly after my family moved from Delhi to nearby Sonipat in January this year. Our neighbor, Mrs. Sharma, invited us over for lunch. She prepared a scrumptious meal in a clay oven, featuring sarson ka saag, bajra rotis, fresh lassi, and my favorite, bajra khichdi (mishmash) with dollops of ghee. Since then, I have stocked up on whole grain millets to experiment with new, delicious recipes. I also find jowar-bajra khichdi the best comfort food, especially in winter.
Prime Minister Narendra Modi inaugurated the Global Millets Conference in March 2023 in New Delhi, highlighting these grains’ significance for the world and India’s role in promoting global welfare.
Rice and wheat may still rule the global dinner table, but the Millets Year has served up a side of change. These accessible, nutritious, climate-friendly grains were declared as the future. News stories and a plethora of events highlighted their impressive health benefits and ability to thrive in tough conditions.
Millets, including grains like jowar, bajra, ragi, changing, kodo, jaw, and kuttu, have been a staple in India’s diet since ancient times. Domesticated as early as 3000 BC in the Indus Valley, millets are small-seeded annual grasses grown mainly in dry, marginal lands of temperate, subtropical, and tropical regions. According to the Food and Agricultural Organization, they are crucial as grain crops in these areas.
Millets are a game-changer for health-conscious eaters, according to Mumbai nutritionist Khushboo Jain Tibrewala. Compared to wheat flour and white rice, these tiny powerhouses are lower in glycemic index, higher in fiber, and packed with micronutrients and antioxidants. “They’re a perfect choice for our times,” chimes in Bengaluru sports nutritionist Ryan Fernando, “especially with the rise of lifestyle diseases.” Millets are also eco-friendly, with a smaller environmental footprint than other grains.
Jowar-bajra mishmash with dollops of ghee and jaggery powder is a good comfort food, especially in winter.
However, Dwijendranath Guru, founder of The Millet Foundation in Bengaluru, cautions against blindly swapping all your rice and wheat for millets. “Millets are great, but they’re not a magic bullet,” he says. Just replacing other grains with them won’t guarantee a healthy diet. Guru, a sustainability advocate, emphasizes that food is personal. “What works for one person might not work for another,” he adds.
Millets you must have on your plate
Rooted in traditional wisdom, these super gut-friendly grains provide numerous health benefits. Here, we explore the wonders of five popular millets, highlighting their unique advantages and culinary applications.
Rich in magnesium and potassium, pearl millet (or bajra) is excellent for heart health.
1. Ragi (Finger Millet)
Ragi, or finger millet, is a powerhouse of nutrients, particularly rich in calcium, iron, and amino acids. Known for its high protein content, ragi is a preferred choice for those looking to increase their dietary calcium. It can be used to make various dishes, from traditional South Indian ragi dosa to porridge and baked goods. “Ragi is one of the most nutritious and easy-to-digest millets,” says Ayurvedic expert Dr. Shalini Singh in her Facebook post about millets. Its versatility extends to being a vital ingredient in baby food, providing essential nutrients for growth and development.
2. Bajra (Pearl Millet)
Bajra, or pearl millet, is known for its high fiber content, which aids in digestion and helps in managing blood sugar levels. Rich in magnesium and potassium, bajra is excellent for heart health. Traditionally, bajra is used to make rotis, which pair perfectly with hearty stews and curries. Food enthusiast and Insta blogger Chef Ritu Kumar remarks, “Bajra rotis are not just nutritious but also incredibly filling, making them a great option for anyone looking to maintain a healthy weight.” Bajra can also be used in porridges and khichdi, providing a wholesome meal option.
3. Jowar (Sorghum)
Jowar, or sorghum, is another millet with a high nutritional value, being gluten-free and rich in protein, iron, and antioxidants. It is particularly beneficial for those with celiac disease or gluten sensitivity. Jowar can be used to make various dishes, including jowar rotis, salads, and even as a substitute for rice in pulao. “Incorporating jowar into your diet can help in managing cholesterol levels and promoting cardiovascular health,” says dietitian Meera Bhatt at Sanjog health clinic, Sonipat. Its neutral flavor makes it a versatile ingredient in sweet and savory dishes.
4. Foxtail Millet
Foxtail millet is prized for its low glycemic index, making it an excellent choice for diabetics. It is high in dietary fiber, iron, and protein, contributing to overall health and well-being. Traditionally, foxtail millet is used in South Indian cuisine to make dishes like upma and pongal. “Foxtail millet is a fantastic alternative to rice, providing sustained energy without the sugar spikes,” explains nutritionist Anjali Verma on her YouTube channel. It can also be incorporated into salads and soups, adding a nutritious twist to everyday meals.
Becoming trendy, Quinoa (pronounced keenwa) is not a millet, but it is also gluten-free and healthy. Technically a seed, it is called pseudocereal grain because it’s prepared and eaten similarly to grains.
5. Barnyard Millet
Barnyard millet is another nutrient-dense grain, offering high levels of fiber, protein, and essential minerals such as iron and zinc. It is particularly favored for its detoxifying properties and ability to support digestive health. Given its light and easy-to-digest nature, this millet is often used in fasting meals. “Barnyard millet is a great option for those looking to cleanse their system while still getting ample nutrition,” notes holistic health coach Rajiv Desai in his food blog. It can be used to make kheer, khichdi, and even as a rice substitute in various dishes.
6. Tapioca pearls
Sago, also known as sabudana, is a versatile millet with numerous benefits. Derived from the starchy center of tropical palm stems (Cassava root), sago is rich in carbohydrates, making it an excellent energy source. It is naturally gluten-free and easy to digest. Sago is commonly used to make puddings, porridge, and snacks like sabudana khichdi or vada. Its ability to absorb flavors makes it a versatile ingredient in sweet and savory dishes. Sago is known for its cooling properties, making it a popular choice during hot weather or fasting.
Discover the culinary delights of millets in Part Two of this article. Explore many delicious millet recipes that will tantalize your taste buds and nourish your body.
