Millet magic part 3: More tasty and healthy recipes

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Discover even more delicious and nutritious millet magic and recipes in the third installment of our series.

In this part of our millet magic series, we bring you an array of tasty and healthy recipes that are as creative as they are nutritious. Dive into these new dishes and continue your journey towards a healthier lifestyle with millets.

1. Foxtail Millet Mango Rice

Ingredients:

• Foxtail millet – 1 cup
• Water – 2 cups
• Raw mango grated – 1 or per taste
• Groundnuts – 2 tsp
• Seasoning – curry leaves, chillies, mustard seeds, black dal, turmeric, asafoetida, oil, salt to taste

Preparation Method:

1. Cook the millet in water and let it cool before mixing the rest of the ingredients.
2. Fry groundnuts in oil, and keep aside.
3. Prepare the seasoning.
4. Add grated mango and saute for a minute.
5. Add the cooked millet and mix
6. Tangy mango rice is ready, serve hot.

2. Foxtail Millet Cutlet

Ingredients:

• Dehulled foxtail millet – 100 g
• Potatoes – 20 g
• Carrots – 20 g
• Beans –20g
• Salt–2g
• Pepper–5g
• Chat masala – 5 g
• Bread crumbs – 20 g
• Green chillies – 5 g
• Water – as required and oil – for shallow or deep frying

Preparation Method:

1. All the chopped vegetables and foxtail millet grains are cooked and kept aside.
2. In a pan add one tablespoon of oil, ginger garlic paste, and sliced green chillies and fry them until a light brown colour appears.
3. Add the cooked millet, chat masala, pepper and cooked vegetables and mix them well.
4. Make them into cutlet shapes, and coat the cutlets with foxtail bread crumbs.
5. Shallow or deep fry in a pan until a light brown colour appears.
6. Serve with tomato sauce or chutney.

3. Foxtail Millet Cheese Garlic Bread

Ingredients:

• Foxtail Flour – 1⁄4cup
• All-purpose flour – 1/3 cup
• Sugar – 1tsp
• Yeast – 1tsp
• Milk powder – 2 tsp
• Olive oil – 1tbsp
• Lukewarm milk (40°C / 104°F) – 4 tbsp
• Beaten egg – For egg wash

For Filling:

• Butter – 1/8 cup
• Finely chopped onions – 1⁄4cup
• All-purpose flour – 11⁄2 tbsp
• Milk – 1⁄2 cup
• Salt – 1tsp
• Black Pepper powder – 1tsp
• Boiled shredded chicken – 11⁄8cups
• Light soy sauce – 1tsp
• Grated cheese – 1⁄2cup
• Sesame seeds – 1tsp
• Sabja (Basil) seeds – 1tsp

Preparation:

1. Activate yeast by adding yeast to sugar and warm milk.
2. Mix foxtail flour, refined wheat flour, milk powder, and activated yeast together in a bowl and knead it into a dough.
3. Apply some olive oil to the dough and knead it again until smooth.
4. Allow the dough to rest for about one hour.

For the Stuffing:

1. Heat olive oil in a pan, add butter, onions and sauté them for 1 minute on a medium
   flame or until onions are translucent.
2. Add refined wheat flour, milk, salt, black pepper powder, light soy sauce, and shredded chicken and cook it for about 6-7 minutes or until the chicken is well done.
3. Now, divide the dough into equal portions and flatten them into an oval shape.
4. Add the stuffing in the middle of the oval sheet; cut the edges and fold them in a
   crisscross pattern (Note: Give slits only on edges; Do not cut the entire sheet).
5. Coat the prepared bread with egg white and decorate it with sesame and basil seeds.
6. Bake the bread in a preheated oven at 180 •Celsius / 365 degrees Fahrenheit for about
   35 minutes coat it with butter and serve it.

4. Barnyard Indiana

Ingredients:

• Barnyard millet – 150 g
• Small dice of veggies (carrots, french beans, cauliflower and green peas) – 150 g Salt – to taste
• Green chilli chopped – 15 g
• Ghee – 50 g
• Curry powder – 2 tsp
• Coriander leaves – as required
• Asafoetida – a pinch
• Cumin seed – 2 g and water – 1⁄2 cup.

Preparation Method:

1. Clean and soak the millet in water for 15 min.
2. Heat ghee in a cooker, add cumin, asafoetida and diced vegetables along with curry powder and saute.
3. Add pre-soaked millets and mix well.
4. Add water, salt and pressure cook with one whistle.
5. Open and garnish with ghee, and chopped coriander leaves and serve hot. Experience the millet magic.

5. Barnyard Payasam

Ingredients:

• Barnyard millet – 150 g
• Sugar – 250 g
• Milk – 250 ml
• Saffron – 4-5 threads
• Dry fruits (Cashew, Almond and Pista)–50g and ghee–30ml.

Preparation Method:

1. Cook together barnyard millet, saffron and milk on slow heat until the millet gets mashed.
2. Add sugar and stir gently to cook payasam.
3. Heat ghee in a pan add all dry fruits and roast until golden colour and add to the cooked payasam.
4. It can be served hot or cold.

6.  Classic Tapioca Pudding

Ingredients:

• 1/2 cup small tapioca pearls
• 3 cups whole milk
• 2 large eggs
• 1/2 cup granulated sugar
• 1/4 teaspoon salt
• 1 teaspoon vanilla extract

Instructions:

1. In a medium bowl, soak tapioca pearls in 2 cups of water for about 30 minutes. Drain and set aside.
2. In a saucepan, combine the soaked tapioca pearls and milk. Bring to a boil over medium heat, stirring constantly to prevent sticking. Reduce the heat and simmer for about 15 minutes until the pearls become translucent.
3. In a separate bowl, whisk together eggs, sugar, and salt.
4. Gradually add a small amount of the hot tapioca mixture to the egg mixture, whisking constantly to temper the eggs. Then, pour the egg mixture back into the saucepan with the tapioca.
5. Cook over low heat, stirring constantly, until the mixture thickens (about 5 minutes).
6. Remove from heat and stir in the vanilla extract.
   Allow the pudding to cool, then chill in the refrigerator before serving.

7. Sabudana Khichdi Recipe

Ingredients:

• 1 cup sabudana (tapioca pearls)
• 2 medium potatoes, peeled and diced
• 1/2 cup roasted peanuts, coarsely ground
• 2 tablespoons ghee or oil
• 1 teaspoon cumin seeds
• 1-2 green chilies, finely chopped
• 8-10 curry leaves
• 1/2 teaspoon grated ginger (optional)
• Salt to taste
• 1 teaspoon sugar
• 1 tablespoon lemon juice
• Fresh coriander leaves, chopped (for garnish)

Instructions:

1. Rinse the sabudana under cold water until the water runs clear.
Soak the sabudana in enough water to just cover them. Let it soak for 4-6 hours or overnight until they are soft and you can mash them easily between your fingers.

2. In a pan, heat 1 tablespoon of ghee or oil over medium heat. Add diced potatoes and sauté until they are golden and cooked through. Set aside.

3. In the same pan, add the remaining ghee or oil. Add cumin seeds and let them splutter. Add finely chopped green chilies, curry leaves, and grated ginger. Sauté for a minute.

4. Combine Ingredients-

• Add the soaked and drained sabudana to the pan.
• Add the sautéed potatoes, coarsely ground roasted peanuts, salt, and sugar.
• Mix well and cook on low heat, stirring occasionally, until the sabudana turns translucent. This should take about 5-7 minutes.

5. Turn off the heat and add lemon juice. Mix well. Garnish with fresh coriander leaves.

Serve the Sabudana Khichdi hot, with a side of yogurt or a squeeze of lemon juice. Enjoy!

Recipe Source: ICAR-CIAE, Bhopal

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