Millets Pulao
recipe:
*Ingredients:*
- 1 cup mixed millets (ragi, bajra, jowar, or any combination)
- 2 cups water
- 1 tablespoon ghee or oil
- 1 small onion, chopped
- 1 small carrot, peeled and grated
- 1 small potato, peeled and diced
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1/2 teaspoon turmeric powder
- Salt, to taste
- Fresh cilantro, chopped (optional)
*Instructions:*
1. Rinse and soak millets for 30 minutes. Drain.
2. Heat ghee/oil in a pan.
3. Add cumin seeds and let splutter.
4. Add onion, carrot, and potato. Cook until tender.
5. Add coriander powder, turmeric powder, and salt. Mix well.
6. Add soaked millets and 2 cups water.
7. Bring to boil, reduce heat, cover, and simmer for 20-25 minutes or until millets are cooked.
8. Garnish with chopped cilantro.
*Variations:*
1. Add protein sources (chicken, peas, beans).
2. Mix in chopped veggies (bell peppers, broccoli).
3. Use herbal spices (basil, oregano).
4. Add a squeeze of lemon juice.
*Nutritional Information
(approximate):*
Per serving:
- Calories: 400
- Protein: 10g
- Fat: 10g
- 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. Adjust water ratio for desired consistency.
2. Use a pressure cooker for quicker cooking.
3. Serve with raita or salad.