Barnyard Millet: Health Benefits, Nutrition and Simple Recipe
A gluten-free ancient grain that is extensively grown in Asia, barnyard millet is also referred to as Sama or Bhagar. It is a wholesome and adaptable food that can be used in a wide range of meals, from soups and stews to salads and breakfast porridge.
Health Benefits of Barnyard Millet:
1.High in nutrients:
Barnyard millet is a good source of fibre, iron, magnesium, and phosphorus as well as protein. It is a good option for managing weight because it is low in fat and calories.
2.Good for Digestion
Barnyard millet's high dietary fibre content can aid in promoting a healthy digestive system and preventing constipation.
Phytosterols found in barnyard millet may help lower blood cholesterol levels and the risk of heart disease.
4.Blood sugar Control:
Barnyard millet has a low glycemic index, it can help maintain steady blood sugar levels and minimize spikes and crashes.
Nutritional Value of Barnyard Millet
100 grams of barnyard millet contains:
· Calories: 360
· Protein: 10.6 grams
· Fat: 4.0 grams
· Carbohydrates: 73.4 grams
· Fiber: 6.7 grams
· Iron: 16% of the Daily Value
· Magnesium: 20% of the Daily Value
· Phosphorus: 20% of the Daily Value
Porridge for breakfast, salads, soups, and stews can all be made with barnyard millet. Its mild, nutty flavour can go well with a variety of foods and spices.
How To Cook Barnyard Millet?
Before cooking, rinse the millet in water and let it soak for 30 to 60 minutes. When the millet is soft, add 2 cups of water or broth for every cup of millet, bring to a boil, and then simmer for 20 to 25 minutes.
Recipe of Barnyard Millet
Barnyard Millet Upma
· 1 cup barnyard millet
· 1 onion, chopped
· 1 tomato, chopped
· 1 green chili, chopped
· 1/2 tsp mustard seeds
· 1/2 tsp cumin seeds
· 1/2 tsp urad dal
· 1/2 tsp chana dal
· A few curry leaves
· Salt to taste
· 2 cups water
· 2 tbsp oil
1.Rinse the barnyard millet in water and soak for 30 minutes.
2.Heat oil in a pan and add mustard seeds, cumin seeds, urad dal, and chana dal. Fry until the dals turn golden brown.
3.Add the chopped onion, green chili, and curry leaves. Fry until the onion turns translucent.
4.Add the chopped tomato and salt. Cook until the tomato becomes soft and mushy.
5.Drain the soaked barnyard millet and add it to the pan. Mix well.
6.Add 2 cups of water and bring to a boil. Cover and simmer for 20-25 minutes, or until the millet is cooked and the water is absorbed.
7.Garnish with chopped coriander leaves and serve hot.
A nutritious and adaptable grain with many health advantages, barnyard millet. It contains a lot of protein, fiber, and important minerals including iron and magnesium. For those with diabetes or those trying to control their blood sugar levels, its low glycemic index makes it the perfect grain. Barnyard millet is a delicious alternative to rice or wheat that is simple to integrate into a variety of cuisines. It is a fantastic addition to salads, upma, and other foods thanks to its nutty flavor.