Millets are highly nutritious and non-glutinous.They are considered to be the least allergenic and most easily digestible grains available. Since millet does not contain gluten, it is a wonderful grain alternative for people who are gluten-sensitive. Millets are particularly high in minerals like iron, magnesium, phosphorous and potassium. Foxtail millet is rich in dietary fibre, protein and low in fat Unlike rice, foxtail millet releases glucose steadily without affecting the metabolism of the body. The incidence of diabetes is rare among the population which consumes foxtail millet diet. Millet is a grain that should also be included on your list of heart-healthy choices because of its status as a good source of magnesium. A cup of cooked millet provides 19% of the daily value for magnesium (source-whfood, Hindu). Foxtail millet is know as kangni in Hindi, tinai in tamil, Korra in Telugu and Navane in Kannada and thina in malayalam. Many people think that healthy food is boring and not delicious, but that is not true.Today we are going to learn how to make nutritious and delicious khichdi with foxtail millet following our easy recipe.
How to make Foxtail Millet Khichdi
Prep time - under 10 minutes (soaking time not included)
Cook time - under 20 minutes
Serves - 1
Onion - 1
Green chilli -1-2 slit
Ginger - 1 inch piece finely chopped
Foxtail millet/ tinai - 1/2 cup
Moong dal split yellow variety - 1 tbsp (optional)
Turmeric powder - a pinch
Ghee - 1 tsp
Salt as needed
Vegetables and greens
Carrot -1 medium size
Potato - small 1 or 1/2 a medium sized potato
Tomato -1/2 a tomato
Drumstick leaves - fistful
(You can add peas also)
For the seasoning
Oil - 1 tbsp
Mustard seeds - 1/2 tsp
Urad dal - 1/2 tsp
Cumin seeds -1/2 tsp
Whole black pepper - 2-3
Red chilli - 1
Hing - a pinch
Curry leaves - few
Chop all the vegetable into medium sized pieces.
Wash and soak millets along with moong dal in 1 1/2 cup of hot water for 2 -2 1/2 hours.
Heat oil in a pressure pan, add mustard seeds, when it splutters, add urad dal, cumin seeds, red chillies, hing black pepper and curry leaves.
Add chopped onions, ginger, green chillies and saute until onions turn pink.
Then add all the vegetables, drumstick leaves, turmeric powder, salt needed and saute for 2-3 minutes.
Add the soaked millet along with the water. Check for salt by tasting the water.
Close the cooker and cook for 2 whistles on medium flame, then simmer for another 5 minutes and switch it off. Once the pressure subsides, open the cooker, add a tsp of ghee and mix the kichadi well.
Serve hot with any raita of your choice. Believe me, the khichdi tasted delicious. Do try it and give me your feedback.
Healthy and Nutritious Lunch Idea
This is a very filling and nutritious lunch. It has millets, dal, vegetables, greens, oil and raita has curd- balanced meal, isn't it? You will get the satisfaction that you are feeding your body with healthy food. Switch to millet diet 2-3 days a week and see the difference in your health!
Note - If you do not have a cooker, you can cook the khichdi in a pan with a lid.
If you cannot get drumstick leaves, substitute it with mint leaves.
Millets are available in all organic stores or health stores.
Learn how to cook millets like kodo millet, barnyard millet, little millet etc.
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