Marvelous
Millets
Super foods are vibrant, nutritionally
dense foods that have recently become widely available and which offer
tremendous dietary and healing potential.
Millets qualify to be one of the best
super foods that mankind can ever have. Packed with loads of nutrients like, fibre,
iron, vitamins & minerals, these super foods must be part of our daily
diet. Some of the inherent benefits include, heart protecting , diabetes
control & cancer fighting properties. Being rich in fibre, these superfoods
also help in weight management.
Check out for some of the popular
millets that are available today in any of the super markets .
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Source
:http://www.chitrasfoodbook.com/2014/07/milletstypes-of-milletshealth.html
ENGLISH
|
HINDI
|
TAMIL
|
KANNADA
|
TELUGU
|
MALAYALAM
|
Finger
millet
|
Nachani
/mundua
|
Kezhvaragu
|
Ragi
|
Ragula
|
Panji
pullu
|
Kodo
millet
|
Koden/Kodra
|
Varagu
|
Harka
|
Arikelu
|
Koovaragu
|
Foxtail
millet
|
Kangni/Rala
|
Thinai
|
Navane
|
Korra
|
Thina
|
Little
millet
|
Kutki
|
Saamai
|
Saame
|
Sama
|
Chama
|
Barnyard
millet
|
Jhangora
|
Kuthiravali
|
Oodalu
|
Odalu
|
Kavadapullu
|
Pearl
millet
|
Bajra
|
Kambu
|
Sajje
|
Sajjalu
|
Kambam
|
Sorghum
|
Jowar
|
Cholam
|
Jola
|
Jonna
|
Cholam
|
Barnyard
millet & Vegetable Kichadi (Serves 2)
Preparation time: 15mts Cooking time: 10mts
Ingredients
required:
·
Barnyard
Millets- 150gms
·
Toordal-50gms
·
Mixed
Vegetables - 150 gms (Carrot,beans, yam,yellow pumpkin,raw banana cut into
cubes )
·
Boiled
lentils of your choice- 50gms ( I use chickpeas, green peas or groundnuts)
·
Tamarind
pulp- 1 Lemon sized ball soaked in luke warm water & pulp extracted.
·
Turmeric
·
Jaggery-
a small piece
For
flavoring:
·
Dry
coriander seeds- 2 Tb spoon
·
Gram
dal- 1Tb spoon
·
Red
chillies- 2
·
Scrapped
coconut- 2 Tb spoon
·
Curry
leaves
Seasoning:
·
Mustard
seeds- 1 Teaspoon
·
Gram
dal- 1 Teaspoon
·
Asfoetida-
1 Teaspoon
·
Curry
leaves & corriander
·
Salt
to taste
·
Gingely
Oil for seasoning & frying vegetables
·
Ghee-
1 tb spoon
Method:
·
Wash
the barnyard millets & dal in running water and pressure cook them with 2
glasses of water (like normal rice)
·
For
flavoring, in a pan add 1 teaspoon of oil and fry the dry coriander seeds with
gram dal, chilly & curry leaves. Grind this into a fine paste with coconut
and keep it ready in the consistency of a chutney
·
In
a frying pan, heat 1 tb spoon of oil, add all the cut vegetables and toss them
for 5 minutes, until the vegetables are half cooked. Add required salt for the
vegetables & ½ teaspoon of turmeric and cover the pan with a lid until the
vegetables are fully become soft.
·
Now
add the boiled lentils and gently stir the vegetables and cook them for
2minutes, so that the salt is fully absorbed into the lentils & vegetables
·
It
is time to add the tamarind pulp and little bit of water to adjust the
consistency
·
After
bringing it to a boil, add jaggery, asfoetida and salt required for the boiled millets &
dal and allow it to cook for 5 minutes .
·
Now
its time to add the ground paste of coconut with spices and the cooked millets
with Dal
·
Give
it a nice stir and cook it for 3 minutes so that the spices merge with the
lentils
·
After
3 minutes you can add a tablespoon of ghee to enhance the aroma and add finely
chopped coriander
·
Finally,
its time for seasoning. Heat oil in a small pan and add the seasoning ingredients
along with curry leaves and pour this on the kichadi.
·
Gently
stir the kichadi and serve it hot with Papad/Fryums & cucmber raitha!!
