Kodo Millet

Kodo millet is a nutritious, gluten-free grain originating from India. It's rich in carbohydrates, fibre, and essential nutrients like iron and calcium. Suited for semi-arid regions, it's used in traditional Indian dishes like idlis and dosas, offering a versatile and healthy alternative to rice.

Kodo millet is a versatile grain cultivated across regions like India, Africa, and Southeast Asia. Renowned for its nutritional richness, it boasts high levels of fibre, protein, and essential minerals. This gluten-free grain is used in various dishes such as porridge, upma, dosa, and idli, adding a subtly nutty flavour. It offers significant health benefits, aiding in blood sugar management, and digestion, and potentially reducing the risk of cardiovascular ailments. With its cultural significance in India and increasing global demand for nutritious grains, Kodo millet stands as a promising cash crop with the potential to contribute to food security and dietary diversity worldwide.

The nutritional composition can vary slightly depending on factors such as growing conditions and processing methods. Here's a general overview of the nutritional content of raw, uncooked millet grains (per 100 g):

Calories                       353 Kcal

Protein                         8.3 g
Total Carbohydrate      65.9 g
Sugar                           0 g
Total Fat                      1.4 g
Dietary Fibre               5.2 g

Kodo Millet Upma

Ingredients:

• 1 cup kodo millet
• 2 cups water
• 2 tablespoons oil or ghee
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 onion, finely chopped
• 1 green chili, finely chopped (adjust according to taste)
• 1-inch piece ginger, finely chopped
• 1/4 cup mixed vegetables (carrots, peas, bell peppers, etc.), finely chopped
• A handful of curry leaves
• Salt to taste
• A pinch of asafoetida (hing)
• Fresh coriander leaves for garnish
• Lemon wedges for serving (optional)

Instructions:

• Rinse the kodo millet under running water and soak it for about 15-20 minutes. Drain and set aside.
• In a pan, heat oil or ghee over medium heat. Add mustard seeds and cumin seeds. Let them crackle.
• Add chopped onions, green chilies, and ginger. Sauté until the onions turn translucent.
• Add mixed vegetables and curry leaves. Stir-fry for a couple of minutes until the vegetables are slightly tender.
• Add the soaked and drained kodo millet to the pan. Mix well with the vegetables.
• Pour 2 cups of water into the pan. Add salt to taste and a pinch of asafoetida.
• Cover the pan with a lid and let the upma cook on low heat for about 10-12 minutes or until the millet is cooked and water is absorbed. Stir occasionally to prevent sticking.
• Once the millet is cooked, turn off the heat. Garnish with fresh coriander leaves.
• Serve the kodo millet upma hot with a side of lemon wedges for an extra burst of flavour (optional).