Millets have always been a part of our culture, and so has the foxtail millet, or Kangni, as it is fondly called across the country. While the world is stepping towards eating nutritious whole foods, millets have found their spot again in the limelight. In this race, our humble foxtail millet stands out. Its small, pearly shape and nutty flavour, which complements any dish you introduce it to, add to its charm. As healthy as any other millet, foxtail offers the masses a practical alternative to rice and wheat. Take this journey with us to further explore, in detail, the benefits of foxtail millet and some creative ways to incorporate foxtail millet dishes into your diet.
Foxtail millet is a nutrient-dense grain that provides a plethora of benefits when introduced to a balanced meal. Its nutrient profile encompasses minerals, complex carbohydrates, protein, fibre, etc. Among proteins, it is a rich source of amino acids. The body uses these amino acids for integral bodily functions such as synthesise proteins and hormones. Foxtail millet dishes are a valuable addition for individuals with vegetarian and vegan diets.
In terms of minerals, foxtail millet is abundant in calcium and iron. These micronutrients are vital for maintaining bone health and the production of haemoglobin, respectively, amongst many other processes.
Foxtail millets are also a powerhouse of phytochemicals, which impart antioxidant benefits to the body. Phenolics, in particular, play an active role in neutralising free radicals, thus supporting cell health. The millet also boosts a high dietary fibre content with a low glycemic index. These may help play a part in regulating the blood sugar level and further provide a feeling of satiety for longer periods of time. Interestingly, the grain is also gluten-free, making it an ideal food for people with diabetes and gluten sensitivity.
The above array of health benefits shed light on why the good old foxtail millet has found its way back onto our plates. To best introduce foxtail millet-based dishes into your meals, start slow. Try to incorporate them as a substitute for carbs in your favourite recipes. This can help support your nutritional requirements to promote your overall well-being.
Before you pick up a few foxtail millet dishes to recreate, it is important to master the art of preparing the millet. The process is relatively easy, so you can cook and set aside the millet base whenever needed. Here are the steps to cook foxtail millet:
Step 1: Before you start cooking, the first step is to rinse the foxtail millet. You may do so under cold, running water. Washing it thoroughly helps get rid of any grime or dirt stuck to the millet.
Step 2: Transfer the rinsed foxtail millet into a bowl and soak it at least thrice its volume in water. Let this sit for about 30 minutes, but the duration may vary depending on the foxtail millet dish types you are looking to create. This step may be optional, but it does improve the texture of the foxtail millet.
Step 3: Drain the water and transfer the soaked millet to a pot. Add in a vegetable broth or water based on your desired flavour and consistency. A golden ratio for the water/broth-to-foxtail millet may fall between 2:1 and 3:1. Once added, bring this mix to a boil. Later, reduce the heat to low and let it simmer for 15–20 minutes.
Step 4: Once you notice that the water from the pot has been fully absorbed by the millet and the grains are tender, turn the heat off. Set it aside and let it rest for an additional 5–10 minutes. Once the resting period is over, fluff the foxtail millet with a fork gently to separate the grains.
You can also cook the foxtail millet in a rice cooker, following the same water-to-millet golden ratio. With this knowledge of cooking the perfect millet base, you are equipped to whip up a wide range of dishes made from foxtail millet. Be it a traditional foxtail millet rice pulao recipe or a rustic homestyle salad, the culinary possibilities are endless.
These are some foxtail millet dishes that you can make in the comfort of your home:
This foxtail millet rice recipe is fragrant and filled with bursts of flavour on a plate. Foxtail millet replaces rice in this recipe, while the other processes remain the same. To recreate this, sauté onions, spices, vegetables, meat or cottage cheese in oil. Layer the soaked millet with cooked veggies and onions with a sprinkle of saffron water. Seal the dish and cook it on low heat.
We often associate porridges with a warm hug in a bowl. Make this foxtail millet porridge by simmering some soaked millet with equal parts milk and water. Consequently, add in some nuts, spices like cardamom and cinnamon powder, and a drizzle of honey.
Put a spin on this popular breakfast dish, upma, with the good old foxtail millet. In a pan, roast the millet and set it aside. Next, add some mustard seeds, curry leaves, and green chillies to some hot oil and let it splutter. To this, add the millet and vegetables before sautéing them well. Cook this mix with water until fluffy.
A South Indian delicacy typically made with rice, Pongal can be recreated beautifully with the help of the humble millet. All you need to do is slow-cook the soaked millet with moong dal (split yellow lentils) and add veggies and spices like cumin, hing, ginger, curry leaves and black pepper. Garnish the cooked pongal with ghee and roasted cashews.
These are just a few examples of the number of delicacies you can create with the foxtail millet. As you embark on the journey of exploring traditional dishes made from foxtail millet, the process opens up a world of culinary possibilities right in your homely kitchen. From age-old recipes to innovative creations, this versatile and wholly nutritious grain seamlessly fits into your meal plan. Embrace the goodness of these foxtail millet dishes to support your health journey.
