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Pearl Millet, commonly known as Bajra, is a highly nutritious grain that has been a staple in many cultures for centuries. It is drought-resistant and thrives in semi-arid regions, making it an ideal crop for sustainable agriculture. Bajra is rich in essential nutrients, gluten-free, and has a low glycemic index, making it a preferred choice for healthy, balanced diets.
Country Of Origin : India
Nutritional Facts (per 100g):
Calories: 378 kcal
Protein: 11g
Carbohydrates: 67g
Fiber: 8.5g
Fat: 5g
Calcium: 42 mg
Iron: 6 mg
Magnesium: 114 mg
Phosphorus: 296 mg
Gluten-Free: Yes
Benefits:
Rich in Nutrients: High in protein, fiber, and essential minerals like magnesium and phosphorus, Bajra supports bone health and muscle function.
Supports Digestive Health: Its high fiber content aids digestion and promotes gut health.
Helps Control Blood Sugar Levels: With a low glycemic index, it is beneficial for people managing diabetes or seeking to maintain stable energy levels.
Heart-Healthy: Pearl Millet contains healthy fats and magnesium, which help regulate blood pressure and improve cardiovascular health.
Weight Management: Being nutrient-dense and filling, it supports weight loss and keeps you full for longer.
Antioxidant-Rich: Bajra has antioxidants that help fight oxidative stress and reduce the risk of chronic diseases.
Quick Healthy Recipe – Bajra Khichdi:
Ingredients:
1 cup Pearl Millet (Bajra)
½ cup split green gram (moong dal)
1 chopped onion
1 chopped tomato
1 tsp cumin seeds
1 tsp turmeric powder
1 tsp ginger-garlic paste
2-3 cups water
Salt to taste
Ghee for tempering
Fresh coriander for garnish
Method:
Soak Pearl Millet in water for 3-4 hours. Drain and coarsely grind it.
Heat ghee in a pressure cooker, add cumin seeds, and let them splutter.
Add ginger-garlic paste and sauté until aromatic.
Add chopped onions and sauté until golden brown, followed by tomatoes.
Add turmeric powder, salt, and soaked moong dal.
Stir in the ground Bajra and add water. Close the lid and pressure cook for 4-5 whistles.
Once cooked, garnish with fresh coriander and serve hot with curd or pickle.
