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NUTRITION

Forgotten Foods—Barnyard Millet Pepper Pongal Recipe

Barnyard millet is a gluten-free wonder grain with numerous nutritional benefits. It’s versatility, easy availability and preparation makes it ideal for those dealing with diabetes and hypertension. Learn how to cook barnyard millets the right way

By Sadhana Kumari
24 Sep 2022

Barnyard millets is a traditional crop that has paved its way back into modern households.

 

Barnyard millet grain is a good source of protein, carbohydrates, and fibre and contains more micronutrients (iron and zinc) than other major cereals. This millet is rich in dietary fibre, both soluble and insoluble. The insoluble fibre in millet is prebiotic,which means it supports good bacteria in your digestive system. This type of fibre is also important for adding bulk to stools, which helps reduce your risk of colon cancer.

 

As barnyard millets are re-entering the markets, people are opting for this ‘forgotten food’ due to its diverse nutritional values. Hyderabad-based senior nutritionist Shereen Begum at URLife shares the barnyard millet pepper pongal recipe.

 

Other millet stories:

Related story: Forgotten Foods—Proso Millet Upma

Related story: Ragi Malt With Buttermilk

Related story: A-Z of Superfoods: Quinoa

 

Ingredients list

  • 1 cup barnyard millet
  • 1/2 cup moong dal
  • 4 cups water
  • 4 tablespoons hghee
  • 1 teaspoon peppercorns, cumin seeds and hing (asafetida)
  • 1 inch finely chopped ginger

 

Preparation

 

Step 1 :

Soak barnyard millet and moong dal in water for at least 10 minutes.

 

Step 2 :

Cook barnyard millet and moong dal in 4 cups of water for 1 whistle.

 

Step 3 :

Use a spoon to combine everything well.

 

Step 4 :

In a Kadai, temper ghee with peppercorns, cumin seeds, ginger, and asafetida (hing). Temper for several seconds, or till you get such a lovely aroma, then drizzle this tempering (tadka) over over-mashed Pongal and serve warm. It complements sambar and coconut chutney well.

 

 

 

 

 

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