Kodo millet is also known as kodra, varagu, arikelu, harka, and kodoa. It is an excellent option for rice, it is gluten free and rich in fibre, vitamins and minerals. It is highly nutritious and has a protein content of 11%, it is low in fat (4.2%) and very high in fibre content (14.3%). It contains a high amount of lecithin that helps to strengthen the nervous system. It is rich in B vitamins especially niacin, B6 and folic acid, and contains minerals like calcium, iron, potassium, magnesium and zinc.
Kodo Millet Health Benefits
- Anti-diabetic: Quercetin, ferulic acid, p-hydroxybenzoic acid, vanillic acid, and syringic acid in Kodo Millet reduce fasting blood glucose level and increases insulin sensitivity.
- Antioxidant: It is rich in anti-oxidants which are required for skin health.
- Anti-obesity: Kodo is high in fiber and prevents gain in weight as it reduces over eating. It is a functional food to manage weight and promotes weight loss.
Using kodo Millet in every day meals
Kodo millet can be used to make a variety of dishes.
- Breakfast : Upma with vegetables, dosa, idli, adai
- Lunch/Dinner : Kodo millet rice with vegetables, mixed millet chapatti, kodo millet bhakri etc.
- Dessert : Kodo millet payasam, Sheera
- Snacks : Kodo millet chakli, murukkus, biscuits etc.
Let us look at some of these simple Kodo Millet recipes
Every day Kodo Millet rice
Wash 1cup of the millet and soak in water for 1 hour. Strain this water. For 1 measure of millet add 2 measures of water in a pressure cooker. Close the lid and cook for 1 whistle on high flame and 10 minutes after reducing flame. After switching off the flame, do not release the steam. When the cooker has cooled and the steam is gone, remove the lid. Let the cooked millet cool and fluff the grains with a fork. This cooked millet can be used instead of rice to have with dal or to make fried rice or khichadi.
Kodo millets upma
- 1/2 cup Kodo Millet Rava
- 3 cups Water
- 1 finely chopped Onion
- Finely chopped Green Chilly
- 6-8 nos Curry Leaves
- Turmeric powder, mustard seeds, urad dal, oil for tempering
- Finely chopped Coriander Leaves
Roast the Kodo millet Rava in low flame while stirring continuously to avoid charring for 10 minutes. Remove from kadhai and keep it aside. In the same kadhai, temper with turmeric, mustard, urad dal, curry leaves, and chilies. Add the onion and fry till it is golden brown. Add the rava. Add boiling water to the kadhai, mix evenly and cover and cook for 10 minutes. Switch off the flame once rava is cooked, garnish with coriander leaves.
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