Millet Meal Plan 

Millets are known to be one of the oldest cultivated grains. These drought-resistant grains are believed to be grown and eaten for thousands of years in South East Asia and Africa. Even today, millets are a staple in many parts of the world. This traditional grain is gaining huge popularity of late because of its nutritional values and health benefits associated with them. They are very versatile and are being adapted to modern-day cooking and dishes. Here are some recipes from breakfast to dinner in which you can include millets.

Ragi Malt

Breakfast

Ragi Pancakes

Ragi Pancakes

Ragi pancakes are fluffy, light, and delicious pancakes made with finger millet flour. These eggless millet pancakes are very easy to put together and are ready in less than 20 minutes

Ingredients ½ cup ragi flour (finger millet flour) ½ cup atta (whole wheat flour) 1 banana (overripe) 1 tablespoon sugar ½-¾ cup milk 1 tablespoon yogurt 1 teaspoon melted butter Small pinch salt ½ teaspoon baking powder ¼ teaspoon baking soda ¼ teaspoon cardamom powder optional Butter for frying the pancakes

Ragi Malt

Ragi malt is a delicious and healthy sweet drink made with ragi flour (finger millet flour) as the main ingredient. This popular drink from Karnataka can be enjoyed for breakfast or as a healthy snack.

Ingredients ¼ cup ragi flour 2 tablespoon jaggery 2½ cups water 1 cup milk 1 teaspoon ghee ¼ teaspoon cardamom powder (optional) 6-8 almonds

Millet Soup

Lunch / Dinner

Millet Khichdi

Ragi Ambali

Millet soup is a healthy, nutritious, and delicious soup made with foxtail millet. Made in an Instant Pot, this soup is ready in 30 minutes (with only 10 minutes of hands-on time)

Ingredients ¾ cup foxtail millet ¼ cup moong dal (yellow lentils) 2 teaspoon oil 1 small onion finely chopped ½ inch ginger grated 1 clove garlic grated 1 green chili finely chopped 1 small tomato finely chopped ½ teaspoon cumin powder ½ teaspoon garam masala ¼ cup peas 1 small carrot chopped 5-6 green beans chopped 5 cups vegetable stock 1 cup yogurt whisked Salt to taste ½ teaspoon crushed pepper 1 tablespoon coriander leaves chopped

Instant Pot Millet Khichdi

Millet khichdi is an Indian-style risotto made with millets and lentils. In this recipe, I am using foxtail millet. This healthy and nutritious dish is a great alternative to the regular rice khichdi. This hearty one-pot meal is loaded with vegetables of your choice and is very comforting and filling

Ingredients  1 cup foxtail millet ¾ cup moong dal ¼ cup chana dal 2 tablespoon ghee (or oil for vegan option) 1 teaspoon cumin seeds 1 bay leaf 1 large onion thinly sliced 1 tablespoon ginger paste 2 teaspoon garlic paste 1 large tomato chopped ½ teaspoon turmeric powder

Ingredients Contd. 1 teaspoon chili powder 1 teaspoon coriander powder ½ teaspoon garam masala 1 cup spinach (fresh or frozen) 1 medium carrot diced 8-10 green beans cut into 1-inch pieces ½ cup cauliflower florets ½ cup peas Salt to taste ¼ cup coriander leaves

Ragi ambali is a healthy and nutritious savory drink made with ragi flour (finger millet flour). It is considered very cooling and is consumed during summer. It is perfect to be served as a side with lunch

Ingredients ¼ cup ragi flour 2 cups water 1 cup yogurt Salt to taste 1 teaspoon ghee or oil ½ teaspoon mustard seeds 4-5 curry leaves 2 tablespoon coriander leaves chopped 1 small green chili optional

Snacks

Jowar Dhani Chivda (Puffed Sorghum)

Jowar dhani chivda is an easy snack made with puffed sorghum grains, also called jowar dhani. They are made by popping the sorghum kernels and look very similar to popcorn

Ingredients 5 cups puffed sorghum 2 tablespoon oil ½ cup peanuts raw 1 teaspoon turmeric powder ½ teaspoon red chilli powder 4-5 dried chilli 10-12 curry leaves ¼ cup roasted Bengal gram  ¼ cup dried coconut  Salt to taste