Cooking Millets – Master The Art of Nutritious Meals!

Millets are ancient grains that have gained popularity due to their health benefits, including being gluten-free and nutrient-rich. Whether you’re a food lover or looking to improve your health, cooking with millets can be a game-changer for your diet. Not only do millets offer a wholesome meal option, but they also provide nutritional benefits such as high levels of calcium, magnesium, and phosphorus.

Explore the wide variety of millet options available and experience the unique characteristics of Foxtail, Finger, Pearl, Barnyard, Little, Proso, Kodo millet, and many more. Each type of millet has a unique flavour and texture, and they are best suited for different dishes. Let’s learn more about millet cooking.

What are the different types of millets?

There are nine different varieties of millets available in India. The list of these millets in their regional names has been mentioned here.

Purchase Quality ingredients for cooking millets:

Buying the right quality of millets is an essential part of cooking a perfect millet dish.

Buy fresh millet flour. The storage life of millet flour is less compared to other grains. Millet flours are rich in essential fatty acids, which can make the flour go rancid over a period. The flour can also become hard and lose its soft texture if not stored properly. If you plan to store millet flour for long, it would be wise to store it in a freezer. It can be stored in a freezer for up to 6 months.  

When buying grains, opt for semi-polished/unpolished millets over polished millets.

Polished millets are low in nutrient quality. Furthermore, the outer layer of the millet grain, rich in lignans, is missing in polished millets. This reduces the antioxidant effect of the grains. There are also chances of polished millets being highly adulterated with rice grains and other similar-looking grains. 

How to tell the difference? 

Polished, semi-polished, and unpolished millets can be identified by their colour. Polished millet grains are pure white, whereas semi-polished and unpolished millets have their own individual colours. In addition, unpolished millets will contain a black or brown dot (eye) on top of each grain and semi-polished millets will contain a dot on top of some grains. 

To learn more about the differences between unpolished and polished millets, watch this video:

Basic Cooking Millets Techniques:

Millets can be cooked in a variety of ways. The millet flour can be used to make rotis, parathas, puris, etc. They can be used in baking cookies, biscuits, cakes, and other bakery items. 

Whole millet grains are best used in making pulao, rice, puddings, desserts, etc.

Millets can be cooked using various methods such as steaming, boiling, baking, pressure-cooking, roasting, and popping.

Rinse and Soak:

Start by rinsing the millets thoroughly under cold running water. This helps remove any dirt or debris and also improves the taste.

Soaking the millets for 6 to 8 hours is essential. It also ensures the breakdown of the anti-nutrients, which prevent the absorption of minerals such as iron, calcium, and zinc. Soaked millets are easier to digest and improves the absorption of nutrients. It also enhances the texture and reduces cooking time.

The Right millet-to-water ratio for cooking millets:

When cooking millets, it’s important to understand the proper millet-to-water ratio. Different millet varieties require different amounts of water, so getting the ratio right is crucial.

Steaming is a suitable method for making millets. This method requires less water for cooking, and it makes the millets fluffy and soft.

Once the millets are done, turn off the heat and let them sit, covered, for about 5 minutes. This allows any residual moisture to be absorbed and makes the millets fluffier.

To achieve the desired consistency, you can adjust the millet-to-water ratio accordingly. Mastering the correct millet-to-water ratio is key to cooking delicious and nutritious millet dishes.

Seasoning and Flavouring:

Millets have a slightly nutty flavour, so they pair well with a wide range of seasonings and ingredients. Cook millets with ghee or oil. Temper them with cumin and mustard seeds. Try using fresh herbs, spices, and vegetables to add flavour.

Texture and Cooking Time:

Pay attention to the cooking time to achieve the desired texture. Some millets, like foxtail millet, cook quickly, while others, like pearl millet, may take longer.

Avoid Overcooking: 

Avoid overcooking millets, as they can become mushy. They can lose their texture if cooked for too long or with too much water. To avoid this, follow the recommended water ratio and periodically check for doneness. Adjust cooking time and water quantity based on the type of millet being cooked. With practice, you’ll achieve perfectly cooked millets.

Cooked millets can be used as a base for grain bowls, salads, or side dishes. You can also incorporate millets into porridge recipes by cooking them with water, milk, or broth. Mix millet flour with other gluten-free flour like rice flour or almond flour for baking recipes. Enhance the flavours of millet dishes by serving them with various condiments such as yoghurt, pickles, or chutneys.

Mastering the art of cooking with millets takes time and practice. You can create delicious, nutritious dishes that incorporate these nutritious grains into your daily meals with patience and experimentation.