MILLET RECIPES

– A Healthy Choice

– A Healthy Choice
MILLET RECIPES
Published by Department of Agriculture
GOVERNMENT OF KARNATAKA
 Millet Recipes - A Healthy Choice

ICAR- INDIAN INSTITUTE OF MILLETS RESEARCH (IIMR)

Rajendranagar, Hyderabad - 500 030, Telangana, India
www.millets.res.in

Published by
Department of Agriculture
GOVERNMENT OF KARNATAKA

Eat Millets - Stay Healthy

Printed on : January 2018

Citation : Dayakar Rao B, Tonapi VA, Krishnaveni K, Suneel V, Sangappa 2018

Millet Recipes, A Healthy Choice, ICAR- Indian Institute of Millets
Research, Rajendranagar, Hyderabad, pp 168

ISBN : ISBN81-89335-62-6

Copyright : ICAR- Indian Institute of Millets Research, Hyderabad

Disclaimer : @ Indian Council of Agricultural Research

Published by : Director,
ICAR- Indian Institute of Millets Research
Rajendranagar, Hyderabad - 500 030. India.
www.millets.res.in

Designed & : Balaji Scan Pvt. Ltd.

Printed at Hyderabad. Tel: 91-40-23303424 / 25

ACKNOWLEDGMENTS

The authors are grateful to Government of Karnataka for their financial

support in bringing out this publication and special appreciation and thanks
to ICRISAT, Mount Caramel College, cookingwithmillets.com, for their
contributions in providing millet recipes for coming up with current
publication of Millet Recipes.
 FOREWORD

Millets are a traditional staple food of the dry land regions of the world.
They are nutri-cereals which are highly nutritious and are known to have
high nutrient content which includes protein, essential fatty acids, dietary
fibre, B-Vitamins and minerals such as calcium, iron, zinc, potassium and
magnesium. They help in rendering health benefits like reduction in blood
sugar level (diabetes), blood pressure regulation, thyroid, cardiovascular
Dr. T. Mohapatra and celiac diseases. However, the direct consumption of millets as food has
Secretary DARE & Director General,
Indian Council of Agriculture research significantly declined over the past three decades. The major reasons of
decrease in consumption is the lack of awareness of nutritional merits,
inconveniences in food preparation, lack of processing technologies and also the government policy of
disincentives towards millets and favoring of supply of fine cereals at subsidized prices. Hence
developing technology that makes millet value added products available as convenient to make and
easy access at reasonable prices will find great demand and market particularly in urban places where
there is growing conscious for nutritive intake of food. As a step towards this, under the NAIP project,
Indian Institute of Millets Research (IIMR) has taken up the millet processing, and developed value
added sorghum/millet products.

The recipe book “Millet Recipes - A Healthy Choice” developed by IIMR is a compilation of such ready
to cook and ready to eat foods for the benefit of urban population in particular. All the products are
nutritionally rich and proved to be benefit for all age groups. This book on a whole provides
information on millet value added products, their method of preparation and health contents to
benefit the consumers and also small and medium entrepreneurs.

I congratulate IIMR in bringing out this publication for creation of demand for millets. I, also
congratulate Dr. B. Dayakar Rao and his team for his extraordinary efforts to bring this publication in
useful manner. This book is expected to serve as one stop solution for millet based products, their
recipes and nutritional parameters for households, entrepreneurs and other stake holders alike.

T. Mohapatra
 PREFACE
Millets are important crops for dryland farmers; they are highly nutritious and are
climate-compliant crops. But overall millet consumption in India has declined
over the years. In order to revive the demand of millets in India, the IIMR has made
attempts to innovate technologies that enable in developing sorghum/millet
based value added products through NAIP sub project, ‘Creation of Demand
through PCS Millets Value Chain’.
Dr. Vilas .A Tonapi In this present era, consumers prefer high-quality foods with longer shelf life.
Director ICAR - IIMR They also look for products which are convenient to prepare as people are too busy
in their daily schedule. Moreover, people have increased their tendency to eat a
greater variety of foods both traditional and conventional. Efforts are being made to create awareness on the
potential health benefits of millets which are recommended for obese, diabetic, celiac and other lifestyle
diseases. In order to make millet value chain sustainable, the production and promotion of various products in
the market is very much essential. Under this motto, IIMR launched its brand name “Eatrite” to the Indian
markets to promote the millet based products and this book gives details of these products.
This book comprehensively deals with the millet based ready to cook products, methods of recipe preparation
and nutritive value of the respective products. Most of compilation of nutritional studies is of the successful
sorghum value chain interventions under the NAIP sub project. This publication, hopefully would be used by
households and food entrepreneurs as it includes both traditional and non- traditional food items that can
replace regular rice and wheat recipes. Particularly in urban areas where there is considerable demand for
nutrient rich and ready to cook foods, this publication may be valuable. I, congratulate Dr. B. Dayakar Rao and
his team for his extraordinary efforts to bring this book and appreciate the efforts they have put in the process.

Tonapi VA
Director, ICAR - IIMR

78
 INTRODUCTION Contents

Recipes from Sorghum

Recipes from Pearl Millet

Recipes from Finger Millet

Recipes from Foxtail Millet

Recipes from Kodo Millet

Recipes from Barnyard Millet

Recipes from Proso Millet

Recipes from Little Millet

Annexure-I, Nutritional profile of Millets

Annexure -II, Processing Technologies

in Millets
 INTRODUCTION Millets – The Tradition of India

We've all heard the old saying “You

are what you eat”, and it's still true. A
balanced nutritive diet is the mantra
to good health. In recent times
people are becoming conscious of
the consumption of balanced and
nutritional diet leading to a healthy
lifestyle. Millet grains have been the
traditional component of food
basket in India. So why not include it
in the daily diet, eat right (eatrite)
and stay healthy !

Millets are nutri cereals comprising of sorghum, pearl millet, finger millet (major millets) foxtail, little, kodo,
proso and barnyard millet (minor millets). These are one of the oldest foods known to humanity. These are one of
the several species of coarse cereal grasses in the family Poaceae, cultivated for their small edible seeds. They are
highly nutritious, non-glutinous and not acid forming foods. Hence they are soothing and easy to digest.
 Vernacular Names of Millets
Pearl Finger Little Kodo Foxtail/ Italian Barnyard Proso
English Sorghum
Millet millet millet millet millet millet millet
Hindi Jowar Bajra Mandua Kutki Kodon Kangni, Sanwa, Barre
Kakum Jhangon
Sanskrit - - Nandimukhi, - Kodara Kanguni Shyama Chiná
Madhuli
Kannada Jola Sajjai Ragi Same Harka Navane Oodalu Baragu
Tamil Cholam Kamboo Kelvaragu Samai Varagu Tenai Kuthiravaali Panivaragu
Telugu Jonna Sajjalu Ragulu Samalu Arikelu, Korra, Korralu Udalu, Varigulu,
Arika Kodisama Varagalu
Malayalam Cholam Kamboo Moothari Chama Varagu Thina - Panivaragu
Marathi Jcwari Bajri Nachni Sava Kodra Kang, Rala Shamul Vari
Gujarati Juar Bajri Nagli, Bavto Gajro, Kodra Kang Sama Cheno
Kuri
Bengali Juar Bajra Mandua Kangani Kodo Kaon Shamula Cheena
Punjabi - Bajra Mandhuka, Swank Kodra Kangni Swank Cheena
Mandhal

They contain high amounts of dietary fibre, B-complex vitamins, essential amino and fatty acids and vitamin E.
They are particularly high in minerals, iron, magnesium, phosphorous, potassium and release lesser percentage
of glucose over a longer period of time causing satiety which lowers the risk of diabetes. These grains are high in
carbohydrates, with protein content varying from 6 to 11 percent and fat varying from 1.5 to 5 percent.
Millets are typically annuals and range in height from 30 to 130 cm with the exception of sorghum and pearl
millet, which has stalks 1.5 to 3 m tall and about 2.5 cm thick. The inflorescences may be spikes or racemes, in
which the flowers are borne on stalks of about equal length along an elongated axis, or panicles with dense
clusters of small florets. With the exception of pearl millet, seeds remain enclosed in hulls after threshing.
Hulled seeds are usually creamy white.
In India, millets has been a staple diet and a main source of income for farmers especially in the semi-arid
regions. They are important food and fodder crop in the semi-arid tropics (SAT) of the world and grows in both
kharif and rabi seasons. These grains represent the major source of dietary energy and protein for more than a
billion people in the semi-arid tropics.
RECIPES FROM SORGHUM

Photo Credits: Jagadeesh & Krishna Prasad

SORGHUM
Scientific name: Sorghum bicolor (L.) Moench.
Hindi name: Jowar; Telugu name: Jonnalu; Kannda name: Jola

Sorghum is traditional staple food of the dry land regions of the world, a warm season
crop intolerant to low temperatures, resistant to pests and diseases highly nutritious
and a climate-compliant crop.

It ranks fifth in cereals produced world-wide and fourth in India. Generally, sorghum
grains act as a principal source of protein, vitamins, energy and minerals for millions of
people especially in the semi-arid regions playing a crucial role in the world’s food
economy. It has a nutritional profile better than rice which is the staple food of majority
of the human population for its rich protein, fibre thiamine, riboflavin, folic acid,
calcium, phosphorous, iron and β-carotene.

Sorghum is rich in potassium, phosphorus and calcium with sufficient amounts of

iron, zinc and sodium. Due to this, it is being targeted as a means to reduce
malnutrition globally. It helps to control heart problems, obesity and arthritis.
Sorghum
Coconut Chocolate balls

Ingredients:
Sorghum Cookies – 70 g, Coconut
Powder – 20 g, Cocoa Powder – 20 g,
Condense Milk – 60 g, Milk Powder –
20 g

Preparation Method:

• Convert cookies into powder in

mixi, add Coconut Powder &
Cocoa Powder to this.
• Keep the pan on stove, add
condensed milk & milk powder
to this mixture.
• Mix well till it attains thick
consistancy.
• Make balls & toss in coconut
Powder.
Sorghum
Flour Gulab Jamun

Ingredients:
Sorhum f lour-100g,Maida-100g,
Panner-100g, Khoa-200g, Baking
soda-2g, Milk-100ml, Sugar-100g,
Cardamom-5g, Vegetable oil- for
deep frying

Preparation Method:

• Smash Paneer & Khova nicely

• Add sorghum flour & maida to
this, along with baking soda.
• Make soft batter like chapatti
• Keep aside for 15 minutes.
• Make small balls with this & deep
fry till it attains a golden brown
color on low flame.
• Make a sugar syrup with required
consistency.
• Add fried sorghum & khova balls,
keep aside till soft.
• Serve plain or with ice cream

Millet Recipes - A Healthy Choice 10

Sorghum
Chocolate Brownie

Ingredients:
Sorghum flour-100g, Sugar powder-
100g, Chocolate -83g, Butter -40g,
Eggs-2, Cocoa-16g, Salt-1g, Baking
powder-2g.

Preparation Method:

• Sieve f lour along with cocoa

powder, salt, baking powder.
• Heat Chocolate and butter in a
double boiler
• Add sugar to this mixture, add
essence & later add sieved
sorghum & Cocoa Powder flour
to the mixture.
• Mix Well & Keep it aside.
• Add 2 eggs to this mixture & mix
well while adding milk slowly .
• When mixed properly like cake
batter, pour in cake mould & Bake
at 180º C for 20 min in preheat
oven.
• When cool Cut into pieces &
Serve.
Sorghum
Muffins

Ingredients:
Sorghum Flour - 15 g, Maida - 15 g,
Butter – 100 g, Sugar powder – 100 g,
Eggs – 2 , Baking Powder – 3 g, Salt – 1
g, Choco chips – 6 g, Vanilla Essence
- 5 ml, Food Grade Color - yellow

Preparation Method:

• Sieve sorghum and flour mixed

with baking powder, salt.
• Beat eggs adding sugar powder
till fluffing and
• Add butter & Food Grade yellow
color (1 pinch) to the mixture and
mix well by adding an essence .
• At the end sieved mixture & mix
well (Mix for 15 min. After adding
flour).
• Add Chocó chips & pour in
muffin moulds & bake for 20 min
at 150º C in pre heated oven.
• Serve when cool.

Millet Recipes - A Healthy Choice 10

Sorghum
Pani – Puri
Ingredients:
Puri: Sorghum Idly Rawa –100 g,
Maida – 100 g, Soda – 5g, Salt – 10 g,
Oil for frying
Pani: Green chilli- Pudina paste – 2
tsp, Black salt-for taste, Tamarind
pulp – 2 tsp in one liter water

Preparation Method:

• Mix Sorghum Rawa with Maida

and add salt & soda to mixture.
• Prepare a dough.(like chapatti)
• Keep it aside for 60 min, make
small balls & flatten like small
puri followed by deep frying in
oil.
For Pani –
• Mix all ingredients in one liter
water,
• Boil potato & Chana.
• Fill puries with boiled potato,
chana & pani puri water & serve.
Sorghum
Mysore Pak

Ingredients:
Sorghum Flour – 100 g, Besan –100 g,
Ghee –100 g, Oil –100 g, Sugar – 250 g.

Preparation Method:

• Mix sorghum flour, besan and

sieve
• Add 1 tsp of oil to the this mixture
& keep a side.
• Make sugar syrup (Normal)
• Heat ghee & oil on low flame and
keep it aside.
• Add mixed flour to the syrup &
keep on mixing while adding.
• A l s o co n t i n u e a d d i n g h o t
mixture of oil & ghee from one
side & keep on mixing.
• After mixing all the ingredients
pour it in the greased plate & cut
into pieces before it cools.

Millet Recipes - A Healthy Choice 10