Unlock the benefits of whole grain Bajra, the ancient millet celebrated for its high fiber content. A staple in diets across Rajasthan and Gujarat, Bajra is a gluten-free grain rich in protein, phytochemicals, calcium, and iron. Embrace this time-honored treasure for heart health and effective weight management.

Whole Grain Bajra: Embracing the Oldest Millet

Our ancestors valued Bajra as one of the oldest millets, a dietary companion alongside wheat flour. Its exceptional fiber content contributes to its nutritional prowess, making it a traditional and wholesome meal in regions like Rajasthan and Gujarat. Today, Bajra is regaining popularity for its numerous health benefits.

Discover the Nutritional Bounty of Bajra (Pearl Millet)

Dieticians and nutritionists advocate for Bajra due to its myriad health advantages. As awareness grows, more individuals are recognizing the positive impact of Bajra on overall well-being.

Bajra, the nutritional powerhouse, boasts higher protein levels than other cereals, encompassing all essential amino acids, especially lysine, methionine, and cysteine. Laden with disease-fighting phytochemicals, antioxidants, and abundant fiber, it offers a spectrum of nutrients—folate, iron, magnesium, copper, zinc, vitamins E and B-complex.

As a gluten-free grain, it suits those with Gluten Induced Enteropathy or gluten allergies.

Rich in calcium and iron, Bajra supports cardiovascular health, reduces acidity, and aids weight loss.

Consumed in various forms, including chapatis and porridge, it holds medicinal properties effective against piles, epilepsy, insomnia, high blood pressure, diabetes, and tuberculosis.

Easily digestible and allergy-friendly, Bajra lowers cholesterol, controls blood sugar, and contributes to a feeling of fullness, making it an ideal choice for diabetics and those aiming for weight management.

However, moderation is advised for individuals with kidney and rheumatic diseases. Embrace the myriad health benefits of Bajra by consciously incorporating it into your diet.

Elevate your well-being with the incredible health benefits of amaranth! Dive into the goodness of this plant-based superfood, nurturing your body and mind. Discover more at WellnessJoy Amaranth #PlantBasedLiving.

Pearl Millet/Bajra Culinary Uses 

• Versatile Flour: Pearl millet or Bajra can be ground into a versatile flour, suitable for making a variety of dishes. It’s commonly used to prepare chapatis, bhakris, and other flatbreads, offering a wholesome and nutty flavor to these staples.
• Porridge and Boiled Delicacies: Bajra is often transformed into porridge or used in boiled and steamed dishes. This preparation method retains the nutritional integrity of the millet, providing a hearty and filling meal, especially popular in regions like Gujarat and Maharashtra.
• Multi-Grain Combinations: The flour derived from Bajra can be combined with other flours to create multi-grain chapatis. Mixing it with wheat or other grains enhances the nutritional profile of the bread, offering a blend of flavors and health benefits.
• Incorporation in Various Cuisines: Pearl millet can be incorporated into diverse cuisines, bringing its unique texture and nutritional value. From soups to baked goods, its adaptability allows for creative culinary exploration, providing an alternative to conventional grains in various recipes.

Some Quick Recipes by Tarla Dalal to enjoy the Benefits of Whole Grain Bajra

Bajra Dosa
Combination of parboiled rice, dal along with bajra and methi seeds.

Ingredients
1 cup bajra (black millet)
1 1/2 cups parboiled rice (chawal)
3/4 cup urad dal (split black lentils)
2 tsp fenugreek (methi) seeds
salt to taste
1 tbsp oil for tempering
1 tsp mustard seeds ( rai / sarson)
1 tsp cumin seeds (jeera)
oil for greasing
3/4 tsp cooking soda

Method
Soak the bajra and rice in enough water for 6 hours.
Soak dal and fenugreek seeds, separately for 1 hour.
Combine the dal and fenugreek seeds and blend in a mixer to smooth frothy paste.
Combine the bajra and rice and blend in a mixer to a coarse rawa consistency.
Combine both mixtures, mix well, and add the salt.
Cover and keep aside to ferment for 12 hours in cold weather and 6 to 7 hours in hot weather.
Heat the oil in a small pan, add the mustard seeds and cumin seeds.
When the seeds crackle, add this tempering to the batter along with cooking soda and mix well.
Grease a dosa pan pour one ladle of the fermented batter and shape into dosa.
Cook covered on a slow flame for 1 or 2 minutes or till cooked.
Proceed with the same with the remaining batter to make more such dosas.
Serve hot with onion chutney, and green chutney.

Bajra Khichdi
Stuffed to the core with iron health, this khichdi is a treat for elders and the children in the family!

Ingredients 
1/2 cup bajra (black millet), soaked or 8 hours and drained 1/2 cup yellow moong dal (split yellow gram), washed and drained 1 tbsp ghee 1 tsp cumin seeds (jeera) 1/4 tsp turmeric powder (haldi) 1/2 tsp asafoetida (hing) salt to taste

Method
Combine the bajra, moong dal, salt, and 2 cups of water in a pressure cooker, mix well, and pressure cook for 4 whistles. Allow the steam to escape before opening the lid. Keep aside. Heat the ghee in a deep pan and add the cumin seeds. When the seeds crackle, add the asafoetida, and turmeric powder, and sauté for a few seconds. Add the cooked bajra moong dal and salt, mix well, and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve immediately.

Celebrating the International Year of Millets, the Government of India has recently introduced a millet-based new menu in the Parliament canteen that one can enjoy. Click to learn about the dishes.