How to Cook Millet & Millet Recipes (2024)

FAQs

Do I need to soak millet before cooking? ›

To remove the phytic acid from the millets, soak them in water for a minimum of 30 minutes. Discard the water and rinse it in fresh water before cooking. This simple step will get rid of phytic acid, reduce the cooking time of millet, and improve its texture and flavour.

For a savory dish, you can add in veggies and spices of your choice and make a delicious pilaf. For a sweet dish, you can add in some sweeteners like honey or maple syrup, along with some fruits and nuts for a tasty and nutritious breakfast bowl. Another easy recipe you can try is millet stir-fry.

To a small saucepan, add millet and water or vegetable broth. Bring to a boil, then reduce to a simmer, cover, and cook for 18-20 minutes or until liquid is absorbed and millet is fluffy. Fluff with a fork, then cover and let rest for 10 minutes before serving.

When it comes to dietary fibre, millet comes out on top. It is well-known for having a high fibre content, which assists digestion, regulates blood sugar levels, and supports intestinal health. Rice, particularly refined white rice, has a significantly reduced fibre content.

Introduce these in your diet gradually and soak the millets before using them in recipes to avoid any digestive troubles. Soaking, sprouting or fermenting the millets before eating them is important, otherwise the phytic acid present in them could reduce the absorption of other nutrients.

It ultimately depends on an individual's dietary needs and preferences. For those looking for sustained energy and a good dose of antioxidants, oats may be the better option. However, for those looking for a low-carb alternative with anti-inflammatory properties, millets may be the way to go.

Nutritionist Rujuta Diwekar shares why you must include millet in your regular diet. Millets are an excellent source of copper, magnesium, and phosphorous. They help you in losing weight, keep blood sugar levels in check, and are even good for digestion since they are packed with fibres.

Millet is a good source of protein, fiber, key vitamins, and minerals. The potential health benefits of millet include protecting cardiovascular health, preventing the onset of diabetes, helping people achieve and maintain a healthy weight, and managing inflammation in the gut.

1 cup dry, raw millet yields about 3 ½ cups cooked millet. How much liquid do I need to cook millet? To cook 1 cup of millet in a pilaf-style (as described below), you'll need 2 cups of water. If you want to make a creamier porridge, increase the water to 3 cups.

For a fluffy texture, it can be cooked with a 1:2 ratio of millet:water or broth. For more of a porridge texture, increase the water/broth component to 3. Millet has a nutty flavor, a little bit chewy, and fluffy texture. It's pretty light in weight when cooked, as well.

Which millet tastes like rice? ›

Varagu rice or Kodo millet is a drought resistant crop and requires less water and less fertile soil to grow. They are highly nutritious and provide various essential nutrients to our body. Kodo millet tastes like white rice and can be a healthier substitute for white rice in many traditional rice recipes.

One grain at a time: Stick to one grain at a time. If you are eating pearl millet do not have any other in the day or do not mix any other millet with it.

Millet porridge is a traditional food in Russian, German, and Chinese сuisines. In Russia, it is eaten sweet (with milk and sugar added at the end of the cooking process) or savoury with meat or vegetable stews.

An interesting way of eating millets is by making fermented gruels. Tamil Nadu has a dish called Koozh, Rajasthan has Raab and Odisa has Pej. These are all made using the flour of a millet, soaked overnight in water or buttermilk and then cooked to form the gruel and then fermented for half a day before consumption.

Soak the washed millets for 3-6 hours depending on the millet you are using. Sometimes, it's best to soak millets overnight. Some millets like barnyard millet don't need to be soaked for more than 30 minutes.

Soaking: Millets need to be soaked for a minimum of 6-8 hours before preparation. Soaking helps to increase the nutrient content of the grain and also reduces the cooking time. Portion size: Do not consume any kind of millets in excess.

Soak millets for 6 hours at least

Soaking the millets overnight ensures that you break down the phytic acid in them. Phytic acid impairs the absorption of the good guys -- minerals like iron, zinc and calcium and makes the digesting millets much easier on your tummy. So don't forget to soak millets overnight.

Well, there are also “phytic acid" that bonds to minerals, blocking absorption, and “trypsin-inhibitors" that block proteins. All of these are removed or processed away with soaking, sprouting or cooking. Soybeans are quite high in trypsin-inhibitors.