Do you know how good millets are for you? Their uses are almost alien to most of us as they have been sidelined after the green revolution. They are highly nutritious and once upon a time constituted the major diet of Indians. Millets are rich in B vitamins, calcium, iron, potassium, magnesium, zinc and are also gluten-free and has low-GI (Glycemic index).
Here are some nutritional facts regarding little millet:
(Figures given are per 100g of little millet)
• Protein: 7.7g
• Fats: 4.7g
• Minerals: 1.5g
• Fiber: 7.6g
• Carbohydrates: 67g
• Calcium: 17g
• Phosphorous: 220g
• Thiamin: 300g
A diet that includes millets is perfect for yogis! Here, we share with you a simple yet tasty recipe using little millets.
• Saame akki (Little millet) generally available at organic outlets – 2 cups
• Mustard seeds – 2 tsp
• Bengal gram – 1 tsp
• Urad dal – 1 tsp
• Green chilli
• Curry leaves
• Turmeric – ½ tsp
• Cooking oil – 2-3 tbsp
• Vegetables – A lot of them go well with this recipe. You may use any combination of the following veggies: Potato, tomato, beans, carrot, capsicum, peas, and onion.
• Coconut gratings – for garnishing
• Lemon juice – for garnishing
• Cilantro – for garnishing
• Salt – for taste
• Water – around 400ml
• Heat cooking oil in a kadai and add to it mustard seeds, Bengal gram and urad dal. When they turn golden brown and when mustard splutters, add green chilli, curry leaves and turmeric. If you choose to add onions, it’s best to add them at this point. Sprinkle salt according to your taste needs and saute the mixture well for a minute or two.
• Now add the chopped vegetables and mix well.
• Pour 2 cups of washed saame akki into the kadai and mix well. Add water to it. Cover the kadai and leave it for around 15 – 20 minutes on low flame.
• Turn the flame off once little millet is cooked and garnish it with cilantro, lemon juice and grated coconut. Saame upma is ready to serve!