A resource by the Millet Revival Project to help you learn about these ancient grains and make them a kitchen staple.
Millets have been a staple for countless communities across the Indian subcontinent, each region offering its own cherished recipes and stories.
These hardy grains, which require minimal water and grow in various climates, hold the promise of agriculture that supports both people and the planet.
An ancient cereal group, millets are made up of small-seeded perennial grasses. They are cultivated and consumed across the world due to their nutritional benefits like being gluten-free. As you explore this resource, we invite you to see millets as more than an ingredient—as a step towards resilient, sustainable food choices for us all.
Millets are known by many regional names, such as Mota Anaj in Hindi, Jaanar in Bengali, Bharad Dhanya in Marathi, Siridhanyalu in Tamil.
Order: Poale
Family: Poaceae (Gramineae or true grasses)
Subfamilies: Panicoideae or Chloridoideae
The following guide will assist you if you wish to incorporate millets into your daily kitchen regimen or just need to brush up on the culinary or nutritional aspects of the major millet varieties.
A section on cooking techniques and profiles will provide preliminary information on cooking a specific millet, dishes in which the grain or its flour can be used and the ingredients with which it pairs best.
While it is true that every millet is a world unto itself, with specific tastes and nutritional values, there are a few things to keep in mind while cooking millets that could be helpful regardless of the choice of grain.
Properly washing and soaking the grains is incredibly necessary as it increases the bioavailability of the nutrients in the millets. The smaller grains should be soaked for at least 2-3 hours and the larger grains preferably overnight. Cooked grains should be allowed to cool down to let the starch in the grain crystallise and form resistant starch which has prebiotic properties and further reduces the glycemic index of the grains.
Inexhaustive, yet comprehensive nutritional profiles have been added to indicate the macronutrient content of every millet, with the micronutrients that the specific variety is a rich source of listed as well.
We urge you to not let the longer processing time intimidate you from introducing them to your pantries, plates and palate. Seemingly daunting at first, these earthy, hearty grains are incredibly easy to assimilate into a variety of dishes with just a little practice.
Finger Millet
Scientific name:
Eleusine coracana
Also known as:
Ragi (Kannada)
Ragulu (Telugu)
Mandua (Hindi, Bengali)
Kelvararagu (Tamil)
Moothari (Malayalam)
Mandia (Odia)
Nachni (Marathi)
Nagli/Bavto (Gujarati)
Mandhuka/Mandhal (Punjabi)
Ragi has an earthy flavour. It pairs well with chutneys and pickles in savoury recipes and with honey, cinnamon and powdered jaggery in sweet preparations. However, you should avoid adding fresh fruits to ragi malt prepared with milk.
For Grains
1. Whole grains need to be washed and soaked overnight before use.
2. Use the soaked grain in porridges and khichdi, It can be ground to make batter for pancakes. A fermented mixture of ground ragi and lentils can be used to make dosa.
For Flour
1. Ground ragi can be used more readily to make roti, bread, cakes or granola.
2. You can make ragi malt by adding the flour to water or milk, mixing thoroughly to remove any clumps and then cooking it over high heat (while whisking continuously) with any sweetener of your choice.
3. It can also be used to make ragi balls by adding more flour to the mix and cooking it over low heat till it’s dry and cooked all the way through. Serve these with soups and gravies.
The major finger millet-growing states in India are Karnataka, Tamil Nadu & Maharashtra.
Minor growing states include Uttarakhand, Andhra Pradesh, Orissa & Jharkhand.
Karnataka accounts for 64.8% of Ragi produced in India. Tamil Nadu and Maharashtra are the next major producers.
Macros
- Energy: 320 Kcal
- Protein: 7.2 grams
- Carbohydrates: 66.8 grams
- Fat: 1.92 grams
- Fibre: 11.2 grams
Micros
- Iron: 4.6 mg
- Phosphorus: 210 mg
- Zinc: 2.5 mg
- Calcium: 364 mg
Since it lends excellently to malting, it makes for a good weaning alternative. However, due to the high oxalic acid content in the grain, people suffering from kidney stones should consume them in moderation.
Being considerably drought and pest-resistant, finger millet can be grown in arid regions as well as areas with insufficient moisture for rice. It is one of the highest-yielding millets in the country.
Finger millet is of African origin with some limited studies suggesting western Tanzania or Ethiopian highlands as its site of origin.
Proso Millet
Scientific name:
Panicum miliaceum
Also known as:
Barre (Hindi)
Cheno (Gujarati)
Pani Varagu (Tamil)
Baragu (Kannada)
Varigulu / Varagalu (Telugu)
Cheena (Bengali)
Cheena (Punjabi)
Panivaragu (Malayalam)
TBD
For Grains
Proso millet grains should be soaked for around 3 to 4 hours to soften and they take 20 minutes to boil. The grains can be used in a variety of dishes, such as kheer, tabbouleh or even brewed as beer.
For Flour
Proso millet flour can be baked into flatbreads, made into idli and samosas, or used for barfis.
Proso millet is grown across India, in Madhya Pradesh, Uttar Pradesh, Bihar, Tamil Nadu, Maharashtra, Andhra Pradesh and Karnataka.
Macros:
- Protein: 12.5 grams
- Fat: 1.1 grams
- Carbohydrates: 70.4 grams
- Energy: 341 kcal
Micros:
- Calcium: 14 milligrams
- Phosphorus: 206 milligrams
- Magnesium: 153 milligrams
- Iron: 0.8 milligrams
Part of the small millet group, Proso millet domestication dates back to 8000 B.C., where it was first grown in China. Proso millet thrives in dry climates and survives at high altitudes and has been cultivated widely across the world, in regions such as India, Africa, Eastern Europe, and the Middle East.
The main benefit of proso millet is its relatively low-demand cultivation, due to its short growth period, drought and pesticide resistance, and low susceptibility to disease, making it a popular choice for crop rotation.
Studies show that proso millets could be beneficial in reducing risk of cardiovascular disease by increasing HDL or “good” cholesterol and improving insulin response. It is rich in B vitamins, including B6 and folic acid, which are derived solely from diet.
Foxtail Millet
Scientific name:
Setaria italica
Also known as:
Kangni/Kakum (Hindi)
Navane (Kannada)
Tenai (Tamil)
Korra, Korralu (Telugu)
Thina (Malayalam)
Kang (Marathi, Gujarati)
Kaon (Bengali)
Kangu/Kang/Gondli (Odia)
Kangni (Punjabi)
Instead of water, use vegetable broth to cook the millet in savoury dishes to enhance flavour.
To make the preparation creamier, use coconut milk instead of water while cooking.
Add a spoonful of coconut oil, butter or olive oil to the millet before closing the rice cooker/ instant pot/ pressure cooker.
For Grains
Soak the grains for at least 6 hours. Cook in a pan with 2.5 cups of water for every cup of grains, alternate between having the lid on and off for the first 5-6 minutes. Then cook covered, on low heat for about 15 minutes.
For Flour
1. Foxtail millet flour can be roasted and mixed with boiling water to form a dough for idiyappam.
2. The roasted flour can also be used in sweet preparations with sugar or jaggery syrup.
Major areas of cultivation are Tamil Nadu, Andhra Pradesh, Karnataka, Telangana, and Rajasthan.
Macros
- Energy – 331 Kcal
- Protein – 12.3 grams
- Carbohydrate – 60.1 grams
- Fat: 4.3 grams
Micros
- Calcium: 31 mg
- Phosphorus: 188 mg
- Zinc: 2.4 mg
- Iron: 2.8 mg
Foxtail millet’s health benefits include low-glycemic and hypolipidemic effects but the dietary fibre in the seeds can bind with divalent cations leading to reduced bioavailability of micro-nutrients like calcium, magnesium, zinc and iron. Therefore these millets should be consumed in moderation or treated by soaking or fermentation to decrease any negative side effects.
It is extensively cultivated in developing countries in semiarid and arid regions of Africa, the Americas, and Asia because of good yield with minimal agricultural inputs, and adaptation to different biotic and abiotic stresses such as salinity, drought, and fungal diseases. A healthy and environmentally friendly small crop of foxtail is an increasingly attractive alternative for crop production.
It is a member of the Paniceae tribe (subfamily Panicoideae of the Poaceae) and came from green millet domestication in northern China about 8000 years ago.
Sorghum Millet
Scientific name:
Sorghum bicolor
Also known as:
Jowar (Hindi)
Jola (Kannada)
Cholam (Tamil, Malayalam)
Jonna (Telugu)
Jwari (Marathi)
Juar (Gujarati, Bengali)
Janha/Khedjana/Gangei/Janjarla (Odia)
It pairs well with whole wheat flour and is particularly useful for gluten-free baking. It can be used to make flatbreads, like injera, quick breads, muffins, pasta, and desserts. Xanthan gum, flaxseed powder or psyllium husk is a good binder for jowar.
For Grains
1. Unsoaked grains can be roasted, puffed and spiced to make a quick and delicious snack.
2. Most recipes will require you to soak the grains overnight. Alternatively, you can use a pressure cooker and cook them for twenty minutes (or 5 whistles). If you’re using a stovetop, add two cups of water for every cup of sorghum in a pan and cook it for one hour.
3. Cooked whole grains can be used to make upma, salads or khichdi.
For Flour:
1. Sorghum flour is a gluten-free option and can be used to make bhakri, cheela or pancakes.
2. Adding 2 tablespoons of flaxseed powder to one cup of finely milled jowar can slow down the absorption of the flour and lead to a lower spike in blood glucose levels.
The major growing areas include Maharashtra, Karnataka, Tamil Nadu, Rajasthan, and Andhra Pradesh but it is also grown in minor quantities in Uttar Pradesh, Madhya Pradesh, Telangana, Gujarat and Haryana.
Macros
- Energy: 334 Kcal
- Protein: 9.9 grams
- Carbohydrates: 67.7 grams
- Fats: 1.73 grams
- Fibre: 10.2 grams
Micros
- Iron: 3.9 milligrams
- Phosphorus: 274 milligrams
- Zinc:1.9 milligrams
- Calcium: 27.6 milligrams
The phytochemicals in sorghum help combat cardiovascular diseases, and inflammation and can assist in controlling blood glucose levels. Being gluten-free, it is a good alternative for people suffering from celiac disease.
Sorghum is classified as a C4 crop, that is, it is a remarkably energy-efficient crop. Like most millets, it can withstand droughts and other extenuating environmental conditions. The stems of certain varieties of Sorghum are sweet and succulent which makes it a potent choice of raw material for bioethanol production.
The origin of sorghum is generally believed to be around north-east Africa and its domestication can be dated to 5000-8000 years ago. India became the secondary centre of origin and domestication of Sorghum about 4500 years ago.
Pearl Millet
Scientific name:
Pennisetum glaucum
Also known as:
Bajra (Hindi, Punjabi, Bengali)
Sajjai (Kannada)
Kamboo (Tamil, Malayalam)
Gathia/Katenga/Katreng (Odia)
Sajjalu (Telugu)
Bajri (Marathi, Gujarati)
This particular millet has a nutty taste and pairs well in savoury as well as sweet preparations. Consume with fat (white butter or ghee) for better digestion.
For Grain:
1. The grains must be soaked for at least twelve hours before cooking to reduce the cooking time.
2. Cook them in a pressure cooker with three cups of water for every cup of grains and let it cook for 15-20 minutes after a whistle.
For Flour:
1. Ground pearl millet flour is used to make flatbreads, bhakris, cheela, and baked goods.
2. Mix the flour with warm water and knead until you get a smooth dough. Dust the kneaded dough with some flour to make it easier to work with.
Rajasthan, Maharashtra, Gujarat, Uttar Pradesh and Haryana contribute to nearly 95% of the total cultivated area for pearl millet.
Macros
- Energy 347 Kcal
- Carbohydrate: 61.8 grams
- Fibre: 11.5 grams
- Protein: 10.9 grams
- Fat: 5.43 grams
Micros
- Calcium: 27.4 mg
- Phosphorus: 289 mg
- Zinc: 2.7 mg
- Iron: 6.4 mg
Pearl millet can be beneficial in fighting against non-communicable diseases. However, due to the presence of goitrogenic compounds (that limit the absorption of iodine and negatively affect thyroid activity), it should be avoided by people with goitre or a history of thyroid-related issues.
It is the most drought- and heat-resistant cereal amongst all the grains suitable for cultivation in high temperatures and semi-arid conditions. It is also the sixth major cereal cultivated in the country.
Pearl millet is a descendant of the wild West African grass and was domesticated over 4,000 years ago in the West African Savannah, spreading later to East Africa and India.
Kodo Millet
Scientific name:
Paspalum scrobiculatum
Also known as:
Kodon (Hindi)
Kodra (Marathi, Gujarati, Punjabi)
Kodua (Odia)
Kodo (Bengali)
Varagu (Tamil)
Arikelu/Arika (Telugu)
Harka (Kannada)
Kodo millet pairs well as a rice substitute in dishes such as pongal, khichdi, pulao, biryani, and mixed rice varieties. It can also work well as a grain base for salads.
For Grains:
1. Wash and rinse in water at least 3-4 times until water runs clean. It is advisable to soak kodo millets for around 30 minutes to reduce phytate levels, make them easier to digest, and improve the availability of nutrients.
2. The water to kodo millet ratio is 2:1. Kodo millet grains should be cooked in a heavy-bottomed pan or pressure cooker, to avoid burning. It can get dry and lumpy, however, if not consumed shortly after cooking.
For Flour:
1. Kodo millet flour forms a thick dough when mixed with water, which can be used to make dishes such as vadas and pakoras. A thinner-consistency dough can be used for rotis and dosas.
Major areas of cultivation are in the Deccan Plateau, including Madhya Pradesh, Chattisgarh, Maharashtra, Tamil Nadu, and Karnataka.
Macros:
- Protein: 8.9 grams
- Carbohydrates: 66.2 grams
- Fat: 2.55 grams
- Energy: 331 kcal
- Fibre: 6.39 grams
Micros:
- Calcium: 15.3 milligrams
- Iron: 2.3 milligrams
- Folic acid: 39.5 micrograms
Indigenous to India, Kodo millet is a member of the small millet family. The cereal has been grown for nearly 3,000 years, having been mentioned in historical texts such as the Arthashastra.
Kodo millet grows well in humid climates, particularly in the tropics and sub-tropics, making it well-suited for cultivation in these regions.
Kodo millet contains multiple nutritional benefits as it is high-protein, high-fibre, and low-fat. Kodo millet is a rich source of B vitamins and essential minerals like calcium, iron, magnesium, and potassium, supporting the nervous system and warding against cardiovascular diseases like diabetes.
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