Delicious Millets
Biryani recipe:
*Ingredients:*
- 1 cup mixed millets (ragi, bajra, jowar, or any combination)
- 2 cups water
- 1 tablespoon ghee
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin seeds
- 1 teaspoon coriander seeds
- 1 teaspoon fennel seeds
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon garam masala powder
- Salt, to taste
- 2 cups mixed vegetables (carrots, peas, corn, bell peppers)
- 2 tablespoons chopped fresh cilantro
- Lemon wedges, for serving
*Instructions:*
1. Rinse and soak the millets for 30 minutes. Drain and set aside.
2. Heat ghee in a pan and sauté onion, garlic, cumin, coriander, and fennel seeds until fragrant.
3. Add turmeric, chili powder, and garam masala. Cook for 1 minute.
4. Add mixed vegetables and cook until tender.
5. In a separate pot, cook the soaked millets with 2 cups water until tender.
6. In a large vessel, layer the cooked millet mixture, vegetable mixture, and chopped cilantro.
7. Repeat the layers, ending with millet mixture on top.
8. Cover and cook on low heat for 10-15 minutes.
*Variations:*
1. Add marinated chicken or paneer for a protein-rich option.
2. Use different spice blends, such as biryani masala or sambar powder.
3. Add fried onions or cashews for garnish.
4. Serve with raita (yogurt and cucumber) or salad.
*Nutritional Information (approximate):*
Per serving:
- Calories: 420
- Protein: 10g
- Fat: 12g
- Carbohydrates: 60g
- Fiber: 6g
- Sugar: 2g
- Sodium: 200mg
*Health Benefits:*
1. Rich in fiber, protein, and minerals.
2. Supports digestive health and energy needs.
3. Gluten-free and suitable for those with gluten intolerance.
4. Can help regulate blood sugar levels.
*Tips:*
1. Use a mixture of millets for a balanced flavor and texture.
2. Adjust spice levels to suit your taste.
3. Serve hot and enjoy!