Nutritional Facts:
- Calories: Approximately 110-120 kcal per 100 grams.
- Protein: 3-4 grams
- Carbohydrates: 20-22 grams
- Fiber: 2-3 grams
- Fat: 1-2 grams
- Vitamins: Rich in B-vitamins, particularly niacin and riboflavin.
- Minerals: Good source of calcium, iron, magnesium, and phosphorus.
Health Benefits:
- High in Nutrients: Little millets are packed with essential vitamins and minerals, supporting overall health and wellness.
- Rich in Fiber: The high fiber content aids in digestion, helps maintain bowel regularity, and supports heart health by managing cholesterol levels.
- Low Glycemic Index: They have a low glycemic index, which helps regulate blood sugar levels and is beneficial for individuals with diabetes.
- Antioxidant Properties: Contains antioxidants that help protect the body from oxidative stress and inflammation.
- Supports Weight Management: The fiber content helps promote satiety, which can assist in weight management and prevent overeating.
- Bone Health: High levels of calcium and magnesium contribute to stronger bones and teeth.
Quick Recipe: Little Millet Pulao
Ingredients:
- 1 cup little millets
- 1 tablespoon oil (or ghee)
- 1 onion, finely chopped
- 1-2 green chilies, slit
- 1 cup mixed vegetables (carrot, peas, beans), chopped
- 1 tomato, chopped
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala
- Salt to taste
- Fresh coriander leaves for garnish
Instructions:
- Rinse the Millets: Thoroughly rinse the little millets under cold water and drain.
- Heat Oil: In a pan or pressure cooker, heat the oil over medium heat. Add cumin seeds and let them splutter.
- Sauté Vegetables: Add the chopped onions and green chilies. Sauté until the onions are translucent.
- Add Spices: Stir in the turmeric powder and garam masala, and cook for a minute until fragrant.
- Cook Vegetables: Add the mixed vegetables and cook for a few minutes until they start to soften.
- Add Tomatoes: Mix in the chopped tomatoes and cook until they break down and blend with the spices.
- Add Millets: Add the rinsed little millets and mix well.
- Add Water: Pour in 1.5 cups of water (or 1.25 cups for a slightly firmer texture), and season with salt.
- Cook: Cover and cook on low heat for about 15-20 minutes, or until the millets and vegetables are cooked through. Alternatively, you can cook in a pressure cooker for 1-2 whistles.
- Garnish and Serve: Garnish with fresh coriander leaves and serve hot with raita or a side salad.
