Little Millet Benefits, Nutrition, Recipes & Side Effects: A Healthy Superfood

Little millet, often overlooked in favour of its larger cousins, is a nutritional powerhouse packed into tiny grains. This small and nutritious grain has been the staple of cultures across time. Scientifically known as Panicum sumatrense, little millet is in the spotlight today due to its remarkable health benefits and usage in various dishes.

 

What is Little Millet?

Little millet is gluten-free, and is full of all the essentials. It contains complex carbohydrates and can provide long-lasting energy. The grain is not only a good source of protein and dietary fibre but also rich in calcium, iron, and vitamins B and E. This nutrient-dense composition makes it a valuable addition to diets.

 

Nutritional Profile of Little Millet

Here’s a breakdown of its nutritional content per 100 grams:

Nutrient	Amount
Calories	207 kcal
Carbohydrates	67 g
Protein	7.7 g
Fat	4.7 g
Dietary Fiber	9.8 g
Calcium	17 mg
Iron	9.3 mg
Magnesium	119 mg
Phosphorus	285 mg

High in fiber, little millet supports digestion and works towards weight management, while their high protein content makes them a great source of plant-based proteins.

Benefits of Little Millet

Little millet, as opposed to its name, packs huge health benefits in its grain. This includes aiding your digestion, managing diabetes, and cholesterol. Being rich in protein content it is a great addition to vegetarian and vegan food diets. Here are some of the major benefits from consuming this nutrient-rich food.

 

Rich in Antioxidants

Little millet chas antioxidants that help its grass fight oxidative stress and reduce the level of chronic diseases. The antioxidant's role is helpful in defending cells against free radicals that destroy them, hence over all healthy status.

Supports Heart Health

Magnesium and potassium are some of the important elements found in little millet. These salts also help maintain blood pressure along with a healthy heart. Minerals help proper functioning of body muscles and fluid balance.

Helps Reduce Cholesterol

Rich in good fats and fiber, little millet helps lower bad cholesterol (LDL) while maintaining good cholesterol (HDL). This reduces the risk of heart disease and keeps your arteries clear and functioning well.

Aids in Digestion

Rich in dietary fiber, little millet encourages healthy digestion and prevents constipation. The fiber increases the bulk of stool and causes effortless passing of the bowels, thereby becoming an important constituent of healthy diet.

Helps in Weight Management

Little millet is low in glycemic index and, therefore, very good for diet control. Intake also regulates blood sugar levels, which gives one the satisfaction of not needing a snack between meals.

Bone Health

Little millet is a good provider of calcium and phosphorus, thus good for bones and strong teeth. It can also prevent many factors that may cause osteoporosis as well as other bone diseases related to it.

Manages Diabetes

Low GI is another characteristic of little millet, which controls the blood sugar level but doesn't make it surge.

A Great Source of Protein

For those following a vegetarian or vegan diet, little millet is an excellent plant-based protein source.

Supports Respiratory Health

Did you know that Little millet is known to help with respiratory conditions like asthma and bronchitis due to its anti-inflammatory properties. It supports lung function and overall respiratory well-being.

Uses of Little Millet

In Cooking & Baking: Of course, millet is a like-for-like substitute for rice and can be consumed in various ways including, pulaos, porridges, and even biryani. One can also bake using millet flour using flour blends to make cakes, and cookies.

In Traditional Recipes:  As many of us in India know, recipes using millets date back to our great grandmothers. Little millet rotis and khichdi are part of our food culture and continue to be made till today.

Good for the Environment: Little Millet, like many millets, is a drought-resistant crop that requires less water and no chemical fertilizers, making it a sustainable choice for the planet's health.

Soil-Friendly Crop: Its deep-rooted system improves soil fertility and prevents erosion, helping maintain agricultural biodiversity while supporting eco-friendly farming practices.

Economically Beneficial for Farmers: As a low-input, high-yield crop, little millet provides a cost-effective and profitable alternative for small-scale farmers, promoting rural livelihoods.

 

How to Incorporate Little Millet into Your Diet

Little millet can be used in various recipes, from breakfast porridge to savory pilafs. Here are some easy ways to include it in your meals:

• Breakfast Porridge: Boil small millets in milk or water. Enjoy with fruits and nuts for a healthy and full breakfast.
• Salads: Use cooked little millets as a base, add vegetables, lentil, with a light dressing.
• Pilafs and Biryanis: Replace rice with little millet in your favourite pilaf or biryani recipes for a healthier alternative.
• Soups and Stews: Cooked little millets can be used in soups and stews for added texture and nutrition.   For a quick and healthy snack made from little millet, try our Little Millet Snacks

Little Millet Recipes

1. Little Millet Pongal

A twist on the traditional South Indian comfort food, little millet pongal can be made easily at home using following ingredients.

Ingredients:

• 1 cup Little Millet

• ½ cup Moong Dal

• 3 cups Water

• 1 tsp Black Pepper & Cumin

• 1 tbsp Ghee 

• Curry Leaves, Ginger, and Salt to taste

Method:

1. Slightly roast the millets and moong dal. Now pressure cook or cook with lid open, with water until the millet turns mushy.

2. Once cooked, temper this cooked mixture using ghee, and sautéd pepper, cumin, curry leaves, and ginger.

3. Voila, our little millet pongal is hot and ready to be served.

2. Little Millet Pancakes

Yes, kids love their pancakes and you can make a healthy switch by adding little millet flour in place of regular maida. Here is how you can do it:

Ingredients:

• 1 cup Little Millet Flour

• ½ cup Coconut Milk or normal cow milk

• 1 Ripe Banana (mashed)

• 1 tbsp Jaggery or Honey

• ½ tsp Baking Powder

• 1 tsp Oil or butter

Method:

1. Mix all the listed ingredients and let it rest for 10-15 mins.

2. Then, heat a pan, grease lightly with butter, and spread small amounts of the rested batter.

3. Cook until bubbles appear, flip, and cook until golden brown.

4. Serve warm with honey, fresh fruits, or jaggery syrup.

3. Little Millet Dumplings (Pundi Gatti)

A light and flavorful Mangalorean recipe, perfect for a nutritious snack.

Ingredients:

• 1 cup Little Millet

• 2 cups Water

• ½ cup Grated Coconut

• ½ tsp Mustard Seeds & Cumin

• 1 Green Chili (chopped)

• 1 tbsp Cold-Pressed Coconut Oil

• Curry Leaves, Salt to taste

Method:

1. Heat coconut oil in a pan, sauté mustard seeds, cumin, green chili, and curry leaves.

2. Add water and salt, bring to a boil, then mix in the little millet.

3. Stir continuously until the mixture thickens into a dough-like consistency.

4. Let it cool slightly, shape into small dumplings, and steam for 10-15 minutes.

5. Serve warm with coconut or tomato chutney for a flavor bomb.

Pair your Little Millet Dumplings with a healthy snack like Millet Murukku - Fresh Veggie Extract Combo.

Side Effects of Little Millet

While little millet is safe in general, people with certain conditions like thyroid should keep the consumption minimal as it contains goitrogens that can interfere with the functioning of the thyroid hormone. Further those prone to developing should restrict their intake as this millet like many other millets is high in oxalates which can then bind to calcium, forming kidney stones. Beyond this, overconsumption can cause digestive discomfort leading to indigestion and bloating.

 

FAQs About Little Millet

Taste and Texture

• What does little millet taste like?
  Little millet has a mild, nutty flavor with a slightly earthy undertone. Many people compare its taste to a combination of millet and brown rice.
• What is the texture of little millet?
  Cooked little millet has a slightly chewy texture, similar to quinoa or couscous. It can be enjoyed as a hot or cold grain.

Cooking and Preparation

• How long does it take to cook little millet?
  Typically, little millet takes about 20-25 minutes to cook. However, cooking times can vary depending on the method used.
• Can I soak little millet before cooking?
  Soaking little millet is optional but can reduce cooking time by a few minutes. Soaking for 30 minutes to an hour is sufficient.
• How much water should I use to cook little millet?
  Generally, use a 2:1 ratio of water to little millet. However, it's best to follow the specific instructions on the packaging of your little millet.
• Can I use little millet in place of other grains?
  Yes, little millet can be a great substitute for rice, quinoa, or couscous in many recipes.

Incorporating little millet into your diet can offer numerous health benefits, from improved digestion to better heart health. As more people discover the advantages of this ancient grain, it’s becoming a staple in health-conscious kitchens worldwide.

 If you’re looking to explore the world of millets, Millet Maagic Meal offers a range of high-quality millet products that you can easily incorporate into your daily meals. Whether you're making a nutritious breakfast or a hearty dinner, Millet Maagic Meal has got you covered.

Start your millet journey today with Millet Maagic Meal, and experience the magic of wholesome, nutritious food!

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