Proso Millet

Proso millet, scientifically known as Panicum miliaceum, is a warm-season grass and gluten-free cereal grain with small, round seeds. The grains are creamy-white or yellowish, with a mild, nutty flavour and tender texture when cooked. Proso millet has a low glycemic index, making it beneficial for managing blood sugar levels. Additionally, it is thought to be advantageous for liver and heart health and also helps to lower blood pressure.

Proso millet, a gluten-free cereal grain with origins in East Asia, boasts an array of health benefits. Despite its diminutive size, it packs a nutritional punch, containing a wealth of carbohydrates, protein, fiber, vitamins, and minerals. Notably, its low glycemic index aids in blood sugar management, making it a favourable choice for individuals with diabetes. Moreover, its fiber content supports heart health by reducing cholesterol levels and promoting regular digestion. Additionally, proso millet's magnesium content may help regulate blood pressure, further benefiting cardiovascular health. Its satiating properties, coupled with its low calorie and fat content, make it an excellent option for weight management. Furthermore, the presence of antioxidants contributes to its overall health-promoting qualities, potentially lowering the risk of chronic diseases. Incorporating proso millet into one's diet can thus enhance overall health and well-being. With its numerous health advantages, including potential benefits for diabetes, heart health, weight management, and overall well-being, proso millet stands out as a nutritious and versatile grain option.

FAQ

What is Proso Millet?

Proso millet is a warm-season grass that produces small, round seeds. It belongs to the Poaceae family and is cultivated for its grains, which are used as food for humans and livestock.

What is its nutritional Value?

Protein: Proso millet is rich in protein, providing essential amino acids.
Carbohydrates: It is a good source of complex carbohydrates.
Fiber: Contains dietary fiber, aiding in digestion.
Vitamins and Minerals: It contains various vitamins and minerals, including B vitamins, iron, and magnesium.

What are its Culinary Uses?

Proso millet can be cooked and consumed as a whole grain or ground into flour for various culinary purposes. It is used in porridge, pilafs, and as an ingredient in baked goods. In some cultures, it's used to make fermented products like porridges or flatbreads.

The nutritional composition of proso millet 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 proso millet (per 100 g):

Proso Millet Seva

Ingredients:

• 1 cup proso millet seva (thin vermicelli)
• Water for boiling
• Salt to taste

Instructions:

• Bring water to a boil in a pot.
• Add salt to the boiling water.
• Add proso millet seva to the boiling water and cook until it becomes soft but not mushy.
• Drain the cooked seva and rinse with cold water to stop the cooking process.
• Use as desired in recipes like upma, pulao, or kheer.

Millet Seva Upma

Ingredients:

• 1 cup proso millet seva (thin vermicelli)
• 1 small onion, finely chopped
• 1 green chili, finely chopped
• 1/2 inch ginger, grated
• 1/4 cup mixed vegetables (carrot, peas, bell pepper, etc.)
• 1/4 teaspoon mustard seeds
• 1/4 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• Few curry leaves
• 2 tablespoons oil
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

• Heat oil in a pan and add mustard seeds. When they crackle, add cumin seeds, asafoetida, and curry leaves.
• Add chopped onion, green chilli, and ginger. Sauté until onions turn translucent.
• Add mixed vegetables and cook for a few minutes.
• Meanwhile, roast proso millet seva in a separate pan until it turns golden brown.
• Add the roasted seva to the pan with vegetables. Mix well.
• Add turmeric powder and salt. Mix everything.
• Add water cover the pan, and let it cook on low heat until the seva is cooked and water is absorbed.
• Garnish with fresh coriander leaves and serve hot.

Proso Millet Porridge

Ingredients:

• 1/2 cup proso millet (any other variety of millet can also be used)
• 4 cups water
• 1/2 cup coconut milk (optional)
• Salt to taste
• 1/2 teaspoon turmeric powder
• 1 teaspoon grated ginger
• 2-3 cloves garlic, minced
• 1 green chili, chopped (optional)
• 1 tablespoon ghee (clarified butter)
• Curry leaves for garnish

Instructions:

• Rinse the proso millet under cold water until the water runs clear.
• In a pot, combine the rinsed millet, water, turmeric powder, grated ginger, minced garlic, chopped green chili (if using), and salt to taste.
• Bring the mixture to a boil over medium-high heat.
• Once it starts boiling, reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes, or until the millet is cooked and soft.
• Stir occasionally to prevent sticking to the bottom of the pot.
• If using coconut milk, add it to the porridge and mix well. Adjust the consistency by adding more water if needed.
• In a separate small pan, heat the ghee over medium heat. Add curry leaves and let them splutter.
• Pour the tempered ghee and curry leaves mixture over the porridge and mix well.
• Taste and adjust the seasoning if necessary.
• Serve hot as a comforting and nutritious breakfast or light meal. Enjoy your millet porridge!

Proso Millet Cookies

Ingredients:

• 1 cup proso millet flour
• 1/2 cup butter, softened
• 1/2 cup brown sugar
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking powder
• A pinch of salt
• Optional add-ins: chocolate chips, nuts, dried fruits

Instructions:

• Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
• In a mixing bowl, cream together the softened butter and brown sugar until smooth.
• Add the vanilla extract and mix well.
• In another bowl, combine the proso millet flour, baking powder, and salt.
• Gradually add the dry ingredients to the wet ingredients, mixing until well combined.
• Fold in any optional add-ins, such as chocolate chips or nuts.
• Use a spoon or cookie scoop to drop rounded tablespoons of dough onto the prepared baking sheet, leaving some space between each cookie.
• Flatten each cookie slightly with the back of a spoon.
• Bake in the preheated oven for 10-12 minutes, or until the edges are golden brown.
• Remove from the oven and let the cookies cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.