Have you tasted this Healthier Barnyard Millet Fried ‘Rice’ Recipe? – A Healthy twist on a Classic Dish
People often call it “Sanwa rice” or “Barnyard millet.” It has a lot of protein, calcium, iron, minerals, and vitamin B complex. It is also low in carbs and gluten-free, which is great for people with food issues, type II diabetes, and heart disease. The Barnyard millet has the lowest carbs, is gluten-free, and has the most energy of all the millets. This makes it a popular choice for health-conscious millennial. When cooked, wild millet tastes like broken rice and is a rich alternative to rice. Millets are often made into mush to get the most nutrients from this “wonder grain.”
Why Barnyard Millet?
- Versatility: It can be cooked and used in various dishes like porridge, pilaf, salads, soups, etc
- Gluten-free: It can be used as a gluten-free alternative in baking.
- Heart-Health: The presence of antioxidants and dietary fiber may contribute to heart health by reducing the risk of cardiovascular diseases.
- Digestive Health: The high fiber content may support healthy digestion, prevent constipation and improve overall gut health.
- Low Glycemic Index: It can create a gradual rise in blood sugar levels beneficial for individuals who maintain the blood sugar levels.
- Nutritional Value: It has essential nutrients like dietary fiber, protein, vitamins(B), minerals, etc.
Try This Recipe - Barnyard Millet Fried Rice!
Barnyard millet –
1c
Water –
2c
Salt –
Required as much as for taste
Vegetable Oil
1tsp
Chopped Onions
3/4c
Chopped bell pepper
3/4c
Grated ginger
1/2tsp
Grated garlic
1tsp
Green Chilies
3-4 as per the spice required
Peas & Carrots
1c
Low-sodium soy sauce
1/2tsp
Cooking Instruction:
- Rinse the millets until the water runs clear. Drain and set aside.
- In a large pan, bring 2 cups of water to the boil and add the rinsed millets. Cover and let simmer over medium heat until all the water has been absorbed and the millets are cooked. It should take <10 minutes.
- Transfer to a fine meshed sieve, rinse under tap water to wash off the starch, drain and spread out on a plate to cool off.
4. In the same pan, heat some oil and sauté the grated ginger and garlic until fragrant and golden brown. Add the chopped onions, bell peppers, peas and carrots and stir-fry on medium-high heat until the vegetables are cooked, yet crunchy.
5. Season with the sambal oelek, soy sauce, salt and pepper.
6. Finally, add the cooked millets and stir until incorporated.
7. Garnish with roasted peanuts and spring onions and serve hot!
Image Courtesy: loveisinmytummy
