Kodo millet is a gluten- free ancient grain that has been cultivated in India for thousands of years. It is one of the many millets that are gaining popularity as a healthy alternative to rice and wheat.
Nutritional Value of Kodo Millet
Kodo millet is a nutrient rich grain that is rich in fiber, protein, and essential minerals. According to the USDSA, one cup (100 grams) of cooked kodo millet contains:
· Calories: 119
· Protein: 3.2grams
· Fat: 0.6 grams
· Carbohydrates: 25 grams
· Fiber: 6.7 grams
· Calcium : 17mg
· Iron: 0.5mg
· Magnesium: 48mg
· Potassium: 82mg
· Zinc: 0.4mg
· Phosphorus: 83mg
Health Benefits of Kodo Millet
1. It helps in managing diabetes
Kodo millet has a low glycemic index, which means it does not cause a rapid spike in blood sugar levels. This makes it an excellent grain for people with diabetes or those who want to manage their blood sugar levels.
2. It reduces the risk of heart disease
Kodo millet is rich in magnesium, which is an essential mineral for maintaining heart health. Magnesium helps to relax the blood vessels, reducing blood pressure, which in turn reduces the risk of heart disease.
3. It boosts immunity
Kodo millet is rich in antioxidants, which work to neutralize harmful free radicals and prevent cell damage. This in turn boosts your immune system, reducing the risk of disease and infection.
4. It promotes weight loss
Kodo millet is a high-fiber grain that makes you feel full for longer periods of time and lessens the desire to snack on unhealthy foods. It's a great addition to a diet for losing weight because it contains low calories.
How To Cook Kodo Millet
1.Kodo millet can be prepared similarly to rice. Here is how you do it:
2. Cleanse the millet by rinsing it in cold running water.
3. Add 1 cup of millet and 2 cups of water to a saucepan. up to a boil.
4. Once the millet is cooked, turn the heat down, cover the pot, and simmer for 20 minutes.
5.Following cooking, fluff the millet with a fork and allow it to rest for five minutes before serving.
Kodo millet can be cooked and added to salads, stews, and stir-fries, among other recipes. In many dishes, it can also be used in place of rice.
A Simple Recipe of Kodo Millet
Kodo Millet Dosa
Here is a simple recipe for making kodo millet dosa:
- 1 cup kodo millet
- 1/2 cup urad dal
- Salt to taste
- Water as needed
- Oil for cooking
1. Rinse the kodo millet and urad dal separately and soak them in water for at least 4
hours or overnight.
2. Drain the water and grind the kodo millet and urad dal separately to a smooth batter
using a wet grinder or a mixer grinder. Add water as needed while grinding to
get a smooth batter.
3. Mix the kodo millet batter and urad dal batter together in a large bowl. Add salt and mix well. The batter should be of pouring consistency.
4. Cover the bowl with a lid and let the batter ferment in a warm place for 6-8 hours or overnight.
5. Once the batter is fermented, mix it well. If the batter is too thick, add water to adjust the consistency.
6. Heat a non-stick dosa pan or a cast iron tawa over medium heat. Once the pan is hot, spread a ladleful of batter in a circular motion to make a thin dosa.
7. Drizzle some oil around the edges of the dosa and cook for 1-2 minutes or until the bottom is golden brown.
8. Flip the dosa and cook for another 1-2 minutes or until the other side is golden brown.
Serve hot with chutney, sambar or any side dish of your choice.