
Pearl Millet
Pearl millet, also known as bajra in some regions, is a nutritious and versatile grain with a slightly nutty and subtly sweet flavor. The small, round grains range in color from creamy white to pale yellow and even grey. When cooked, pearl millet has a fluffy, slightly chewy texture, similar to couscous or quinoa. It's a gluten-free alternative to wheat and other grains, making it a popular choice for those with dietary restrictions. Pearl millet is often ground into flour and used in various recipes, or cooked whole as a side dish or porridge. Find pearl millet in the grain section of your local grocery store or health food store. Explore the benefits of adding pearl millet to your diet for a healthy and flavorful meal option.
Common Uses
- Pearl millet can be cooked whole as a nutritious and satisfying alternative to rice or couscous, offering a slightly nutty flavor that pairs well with vegetables and proteins.- Pearl millet flour is excellent for making gluten-free breads, rotis, and pancakes, providing a unique texture and flavor compared to wheat-based options. It adds a nice wholesome flavor when added to baked goods. - Pearl millet is often used to prepare porridge or gruel, especially in African and Asian cuisines, providing a warm and comforting breakfast or snack. - It can be added to soups and stews as a thickening agent and to increase the nutritional content, contributing a mild flavor and slightly creamy texture. - Pearl millet is sometimes sprouted and added to salads or used as a garnish, providing a boost of nutrients and a slightly crunchy texture. - Roasted pearl millet can be ground and used as a coffee substitute, offering a caffeine-free beverage with a roasted, nutty flavor profile.
Nutrition (per serving)
Nutrition (per serving)
Calories
378.0kcal (18.9%)
Protein
11.0g (22%)
Carbs
73.0g (26.55%)
Sugars
0.0g
Healthy Fat
3.2g
Unhealthy Fat
0.8g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
378.0kcal (18.9%)
Protein
11.0g (22%)
Carbs
73.0g (26.55%)
Sugars
0.0g
Healthy Fat
3.2g
Unhealthy Fat
0.8g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in nutrients such as magnesium, phosphorus, and fiber, promoting overall health.
- May help manage blood sugar levels due to its high fiber content and low glycemic index.
- Good source of antioxidants, which combat free radicals and reduce the risk of chronic diseases.
- Supports digestive health due to its high fiber content, aiding in regular bowel movements.
- May aid in weight management due to its satiety-inducing fiber content.
- Gluten-free grain, making it a suitable option for individuals with celiac disease or gluten sensitivity.
Substitutes
Storage Tips
Store pearl millet in an airtight container in a cool, dry, and dark place, such as a pantry. This helps prevent moisture absorption and pest infestation, maintaining its quality and flavor. Properly stored pearl millet can last for several months to a year. For longer storage, consider freezing the grains in a freezer-safe bag; this can extend its shelf life significantly.
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