3 tasty millet recipes that are perfect treats for diabetics

Published on: 24 June 2022, 16:20 pm IST
Most people are now opting for nutrient-rich foods like millets over junk food and fad diets. So we bring you 3 millet recipes for you. 
Gurpreet Kaur
Millet recipes can make for healthy snacking! Image courtesy: Shutterstock
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Across the globe, there has been a healthy food revolution and people have now rediscovered the value of traditional millets. Hence, there has been a rise in the usage of nutrient rich cereals. Check out these interesting millet recipes because of their umpteen health benefits.

Before we get to the recipes, why not know a thing or two about why millets are a superfood?

So what exactly are millets?

They are cereal crops and small seed grasses, widely used in African and Asian countries. These small crops have been in use for human consumption as well as a fodder for animals since time immemorial. In various parts of India, millets are now used in a variety of dishes for their incredible nutrient rich composition. In fact, the rise of diabetes and other health issues has led to the surge in the demand for millets because they are gluten free. Not just that, they are full of fibre and rich in minerals like magnesium, phosphorus, iron, calcium, zinc and potassium.

How are millets used in cooking?

With several recent culinary innovations, millets like ragi, jowar and bajra are now being used to make a variety of snacks and meals, which are both visually appealing and tasteful.

Also read: This 67-year-old uses miracle millets to reverse diabetes

Millets can be magical for your health! Image courtesy: Shutterstock

What are its health benefits?

The health benefits of millets include:

  1. Keep diseases in check and provides ample nutrition
  2. Good for coronary diseases and improving heart health
  3. Effectively reduce blood pressure and risk of stroke and heart attacks
  4. Reducing the risk of diseases like atherosclerosis
  5. Helps in managing sugar levels in the body
  6. Helps in gastrointestinal problems
  7. Helps in detoxification

Millet recipes that diabetics must try

Renowned chef Ranveer Brar keeps sharing a variety of millet recipes on his social media platforms. We bring you the three best recipes:

1. Ragi (Finger Millet) Paniyaram – sweet and savoury

Ingredients

For Savoury

1 cup red rice
½ cup whole ragi
2 tablespoon urad dal
1 green chilli, chopped
1 red chilli, chopped
1 tablespoon ginger, chopped
1 small onion, fine chopped
2 tablespoon carrot, fine chopped
100 grams processed cheese, cut in cubes
Salt to taste
1-2 tablespoon coriander leaves, chopped
Ghee, for greasing

For Garnish

Coriander leaves, chopped

For Sweet

½ cup jaggery
Honey to drizzle

How to prepare it:

  • Soak red rice, whole ragi and urad dal in a bowl together for 4 hours.
  • Blend them into a smooth paste.
  • Allow the prepared batter to ferment overnight.
  • Put the batter into two different bowls in equal portions.
  • In one, add green chillies, red chillies, ginger, onion and carrot. Mix all of them well.
  • In the other bowl, add jaggery and mix well.
  • Grease the paniyaram pan using ghee.
  • In one half of the pan, pour the savoury batter and insert a cheese cube inside each.
  • Pour the sweet batter in the other half of the pan.
  • Cover the pan with a lid and make sure to cook it for 3-4 minutes.
  • Open the lid and then turn over the paniyarams. Cook for another 3-4 minutes.
  • De-mould and serve the paniyarams.
2023 is International Year of Millets. Image courtesy: Shutterstock

2. Mexican Foxtail Millet Burger

Ingredients

For Patty

½ cup Foxtail Millet, rinsed and soaked in water for 20 minutes
½ cup Cauliflower, grated
½ cup Chickpeas, boiled
1 small Onion, finely chopped
½ cup Red Bell Pepper, small dices
2 tablespoon Garlic Powder
1 tablespoon Paprika
½ tablespoon Cumin Powder
Salt, to taste
2 tablespoon Fresh Coriander, chopped
Oil, for shallow frying

For Assembling

4 Burger Buns, cut into halves
¼ cup Mayonnaise
Few Iceberg lettuce leaves
1 large tomato, cut round slices

How to prepare it:

  • Boil 2 cups of water in a pot for making the patty. Add foxtail millet and mix well.
  • Turn the flame to low and cover with a lid. Let it cook for 12-15 minutes. Turn the flame off and drain excess water.
  • Use grated cauliflower and add salt to it. Let it rest for 15 minutes.
  • After 15 minutes, use the towel to squeeze out the excess water from the cauliflower.
  • Transfer the cauliflower to a mixing bowl, add cooked foxtail and boiled chickpeas to it. Using a masher, mash the ingredients until thoroughly mixed together.
  • Now add in the rest of the ingredients and mix well. Divide the mixture into two halves and then shape them into large patties.
  • Heat oil in a pan and shallow fry the patties till golden brown. Remove on absorbent paper and drain off the excess oil.
  • Now for assembling, take the burger bun and apply mayonnaise at the base of the bun, arrange lettuce and tomatoes. Now place the prepared patty and keep the other half of the bun on top.
  • Secure with a toothpick and serve immediately.
Millet upma is all things healthy and tasty. Try it to believe it. Image courtesy: Shutterstock

3. Bajra (Pearl millet) Upma

Ingredients

2 tablespoon oil
1 tablespoon mustard seeds
1 tablespoon cumin seeds
5 – 6 curry leaves
1 tablespoon black gram dal
1 tablespoon split Bengal gram
1 tablespoon chopped garlic
1 tablespoon chopped ginger
½ cup chopped onions
½ tablespoon red chilli powder
½ tablespoon coriander powder
1 tablespoon turmeric powder
½ cup mixed veggies
2 tablespoon corn
2 cups overnight soaked and boiled Bajra
½ cup grated coconu
2 tablespoon Roasted Peanuts
Salt to taste
1 Chopped Tomato
Lemon Juice
Chopped Coriander for garnish
1 tablespoon Chopped Green Chilies

For Green Chilli Chutney

1 tablespoon Mustard Oil
½ tablespoon Black Gram Dal
4-5 Green Chilies
Salt to taste
½ tablespoon grated coconut

How to prepare it:

  • In a pan, heat oil and add mustard seeds, cumin seeds, soaked black gram dal, soaked split bengal gram, curry leaves, chopped garlic, chopped ginger.
  • After mixing them all, add chopped onion, red chilli powder, coriander powder, turmeric powder, mixed veggies, corn, bajra, grated coconut, roasted peanuts, salt, chopped tomatoes, lemon juice, chopped coriander. Cook them well.
  • To prepare green chilli mixture with bajra upma, add mustard oil, black gram dal, green chillies, salt, grated coconut in a pan, and toss well.
  • For plating, place two ring moulds and stuff in the bajra upma. Serve with buttermilk, poppadum and prepared green chilli mixture. Garnish with curry leaves.

Gurpreet Kaur

A lifestyle journalist with a perennial hunger for all nice things in life - from fashion to food and different cultures. When she is not writing in her favourite coffee spot, she spends her time socializing with people or exploring different cities.

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