Little millets vegetable rice

Little millets vegetable rice

Little millets vegetable rice is a healthy and delicious dish that incorporates the nutritious little millets with a variety of vegetables.

While world wide Quinoa is touted as a high-protein grain,  millets doesn’t lag behind either., preferred as substitute for rice, for many health reasons to treat obesity, diabetes and good cardiac health , it gives almost the same energy as Quinoa. Iron is present in millets twice as much as in quinoa and as millets being a low fat grain, is suited for those concerned with obesity .

A mixed millet diet is recommended as it can compensate for all the nutritional and vitamin deficiencies . Ayurveda recommends eating locally produced grains so millets should ideally be our first choice as the profiles of both are not very different .Quinoa is priced high as it is sourced from other countries , whereas millets are grown locally easily available at lesser cost

Little millets can be used in various culinary applications, similar to other grains. They can be cooked and served as a side dish, added to soups, stews, or used in the preparation of porridge.

Incorporating little millets into your diet can contribute to a diverse and nutrient-rich eating pattern. As with any food, it's essential to maintain a balanced diet that includes a variety of grains, vegetables, fruits, and other nutrient-dense foods. Consulting with a nutritionist or healthcare professional for personalized dietary advice is always a good idea.

To me Quinoa is simply a hyped up grain for India with its exorbitant cost in procuring as imported , we need to look at locally grown grains like millets cultivated and support our poor farmers .It doesn’t make sense to buy Quinoa at 1000 bucks when I can get millet variety at 100 per kg !..

This trend of bringing imported grains  doesn’t serve any real purpose perhaps within the affluent community it satiates a elite need . Enough said .

Healthy nutritional profile apart I also select millets for a good variety of rice dishes as a lunch box for office or school as it gets done quickly unlike rice and the texture is good, with grains separated and doesnt mush up.

The recipe which I am sharing can be called a vegetable rice but   more like a veg biryani as the spices used are more commonly used in Biryani masala  powder blend .Personally am  no fan of Biryani as I  find the taste and flavors  overwhelming sos i customize the recipe to suit my preference.

Servings3 servings

Prep Time10 minutes

Cook Time9 minutes

Ingredients { recipe 1 }

• 3/4 cup Little millets / samai /kutki

• 3 nos cloves

• 1no bayleaf

• 2tbsp ghee/ oil

• 1 no onion thinly sliced

• 4-5nos black pepper corns

• 2 cups water

• as needed salt

• 1cup mixed vegettables like peas, carrots, potato, tomato , beans

• 1 tsp cumin seeds

• 2 nos cardamoms

• 5-7nos toasted cashewnuts

• 1 no star anise

• 1tbsp ginger garlic paste

• 1-2tbsp curd

• 1/2 tsp turmeric cpowder

• few saffron strands

• 1 tbsp biryani masala powder

• 2-3tbsp fried onions

• 2 tbsp chopped mint leaves

• 1 tbsp coriander leaves

Instructions

1. wash and soak millets well. keep soaked for 15 minutes , Heat a suitable pan or use cooker vessel.

2. add ghee, cumin seeds, star anise, cloves,pepper, cardamom,bay leaves, toast them well.

3. add chopped tomato, thinly sliced onions, other vegetables, ginger garlic paste. sautee well ,

4. add salt, add the Biryani masala powder, curd, add little little water to soften vegetables .

5. add the toasted cashew nuts .Keep sauteing .

6. when vegetables seems softened, add the millets , stir well, add remaining water .

7. Cover and cook on a very low flame, I prefer the stove top method as cooker makes it mushy and millets cook quickly too.

8. add chopped coriander leaves and mint leaves.

9. add saffron soaked in milk ...( also optional )..

10. with 7-8 minutes the millets get cooked well absorbing water and infused with aroma of fresh whole spices .

11. add 1 tsp ghee, stir well . Switch off gas .Cover and keep for a while .when a little cool you will see the grains all separated and not sticky .

12. Serve with raita or any preferred accompaniment.

Recipe Notes

1.   Millet is a delicious grain that can accompany many types of food.

2. As with most grains, millet is available in markets throughout the year. Millet is tiny in size and round in shape and can be white, gray, yellow or red.

3. The most widely available form of millet found in stores is the hulled variety. Millets include jowar (great millet), ragi (finger millet), korra (foxtail millet), arke (kodo millet) and sama (little millet).

4. All these are available in the form of rice (example: foxtail millet rice), rawa (example: jowar and bajra rawa)  

5. Benefits of Little millets , also called as Samai in Tamil , or kutki in Hindi.. Like other varieties of millets , Little millets are also packed with nutrition and has host of excellent antioxidant properties.

6. Helps reduces risk of type 2.diabetes,

7. Reduces risk of cardio vascular problems like heart attacks, has nearly 6.5 percent fibre and twice the amount of iron than wheat .

8. Rich in phyto chemicals, reduces cholestyerols, aids in digestion , lesser carbs than rice or wheat , and an abundance of thiamine . breast cancer, childhood asthma risks are greatly reduced.

9. With rich sources of B vitamins, minerals like calcium, iron , zinc, potassium among others. the most significant benefit is the presence of important fats in the grain the good kind that aids in weight loss.

10. So little millets should be your best bet if on a conscious weight loss regimen. Almost all other varieties of millets have similar nutritional profiles so you can choose the millet for a recipe, keep trying other  varieties too .

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Recipe 2

Millets Vegetable Rice:

Ingredients:

• 1 cup little millets, washed and soaked for 2 hours

• 2 cups mixed vegetables (carrots, peas, beans, corn, etc.), chopped

• 1 onion, finely chopped

• 1 tomato, chopped

• 1/2 bell pepper (capsicum), chopped

• 2 green chilies, finely chopped

• 1-inch ginger, grated

• 2 cloves garlic, minced

• 1/2 teaspoon mustard seeds

• 1/2 teaspoon cumin seeds

• A pinch of asafoetida (hing)

• 1/2 teaspoon turmeric powder

• 1 teaspoon red chili powder (adjust to taste)

• 1 teaspoon garam masala

• Salt to taste

• 2 tablespoons oil

• Fresh coriander leaves for garnish

Instructions:

1. Cooking Little Millets:

   • Drain the soaked little millets. In a pot, add 3 cups of water, a pinch of salt, and the soaked little millets. Cook until the millets are tender but still retain their shape. Drain any excess water and set aside.

2. Vegetable Preparation:

   • In a pan, heat oil over medium heat. Add mustard seeds and cumin seeds. Allow them to splutter.

   • Add asafoetida, chopped onions, green chilies, ginger, and garlic. Sauté until the onions are translucent.

3. Adding Vegetables:

   • Add the chopped tomatoes and cook until they are soft and mashed.

   • Add the mixed vegetables, turmeric powder, red chili powder, garam masala, and salt. Mix well and cook for a few minutes until the vegetables are partially cooked.

4. Combining with Little Millets:

   • Add the cooked little millets to the vegetable mixture. Stir well to combine and let it cook for another 5-7 minutes on low heat. Adjust salt and spices to taste.

5. Garnish and Serve:

   • Garnish with fresh coriander leaves.

   • Serve the little millets vegetable rice hot with yogurt, raita, or a side salad.

This Little Millets Vegetable Rice is not only nutritious but also a flavorful and wholesome dish. Feel free to customize the vegetables and spices according to your taste preferences.

Macronutrients:

• Carbohydrates: Approximately 67-68 grams

• Protein: Around 7-12 grams

• Dietary Fiber: Roughly 7-8 grams

Micronutrients:

• Vitamins: Little millets contain various B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folate (B9), and vitamin B12.

• Minerals: It provides essential minerals such as iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and selenium.

Fats:

• Little millets are low in fat, and the fat content is primarily unsaturated fats.

Additional Nutritional Information:

• Antioxidants: Millets, including little millet, contain antioxidants that can help neutralize harmful free radicals in the body.

• Gluten-Free: Little millet is naturally gluten-free, making it a suitable grain for individuals with gluten intolerance.

Health Benefits:

1. Rich in Fiber: The dietary fiber in little millets supports digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness.

2. Protein Source: Little millets provide a moderate amount of protein, making them a valuable protein source, especially for those following vegetarian or plant-based diets.

3. Low Glycemic Index: Millets, including little millet, generally have a lower glycemic index compared to some other grains. This can be beneficial for managing blood sugar levels.

4. Mineral Content: Little millets contain essential minerals like iron, magnesium, and phosphorus, which are crucial for various bodily functions, including energy metabolism and bone health.

5. Vitamin B Complex: The presence of various B vitamins is important for metabolism, energy production, and overall well-being.

Cooking and Consumption:

• Little millets can be used in various culinary applications, similar to other grains. They can be cooked and served as a side dish, added to soups, stews, or used in the preparation of porridge.