Millet of the Month: Foxtail Millet

World Trends and Cultivation

Foxtail millet, also known as Setaria italica, is a versatile and nutritious grain that has been gaining popularity worldwide. Its small, round seeds offer a unique flavor and texture that complements various cuisines. While its cultivation originated in East Asia, foxtail millet is now grown in many parts of the world, including India, Africa, and Europe.

Why is foxtail millet becoming so popular?

Several factors contribute to the growing popularity of foxtail millet. First, it is a gluten-free grain, making it a suitable option for individuals with celiac disease or gluten sensitivity. Second, foxtail millet is rich in nutrients, including fiber, protein, vitamins, and minerals. Third, it is a versatile grain that can be used in a variety of dishes, from savory to sweet. Finally, foxtail millet is a sustainable crop that is drought-resistant and requires minimal inputs.

Local Names

• Hindi: Kangni (कंगनी)
• Marathi: Kang or Rala
• Telugu: Korra
• Kannada: Navane
• Scientific Name: Setaria italica
• Chinese: Jiǎomǐ (小米)

Nutritional Value per 100 grams:

• Calories: 375 kcal
• Protein: 9.2 g
• Carbohydrates: 75 g
• Fiber: 5.5 g
• Fat: 1.2 g
• Iron: 3.4 mg
• Magnesium: 125 mg
• Zinc: 3.6 mg
• B vitamins: Thiamine, riboflavin, niacin, folate

Major Consumption:

Foxtail millet is primarily consumed in India, China, and Africa. It is often used as a staple food, particularly in regions where rice and wheat are not readily available. In recent years, foxtail millet has gained popularity in Western countries as a healthy and gluten-free alternative to traditional grains.

What are the nutritional benefits of foxtail millet?

Foxtail millet is a good source of fiber, protein, vitamins, and minerals. It is also high in antioxidants, which can help protect against cell damage. Some of the specific nutritional benefits of foxtail millet include:

• High in fiber: Fiber helps promote digestive health, regulates bowel movements, and can contribute to weight management.
• Good source of protein: Protein is essential for building and repairing tissues.
• Rich in vitamins and minerals: Foxtail millet contains essential vitamins and minerals, such as iron, magnesium, zinc, and B vitamins.
• High in antioxidants: Antioxidants can help protect against cell damage and reduce the risk of chronic diseases.

Gluten-Free Millet Recipes: A Healthy and Delicious Option

1. Foxtail Millet Pulao

Pulao is a flavorful Indian rice dish that can be easily adapted to use foxtail millet. This recipe combines the nutty flavor of foxtail millet with the aromatic spices of Indian cuisine.

Ingredients:

• 1 cup foxtail millet
• 1 onion, finely chopped
• 1 carrot, finely chopped
• 1 cup vegetable broth
• 1 tablespoon ghee
• 1 teaspoon cumin seeds
• 1 bay leaf
• Salt to taste

Instructions:

1. Heat ghee in a pot over medium heat. Add cumin seeds and bay leaf, and let them sizzle for a few seconds.
2. Add the chopped onion and carrot, and cook until softened and golden brown.
3. Rinse the foxtail millet to remove any impurities. Add the millet to the pot along with the vegetable broth.
4. Bring the mixture to a boil, then reduce heat to low and simmer for 15-20 minutes, or until the millet is cooked and the liquid has been absorbed.
5. Season with salt to taste and stir well to combine the flavors.
6. Garnish with fresh cilantro and serve hot.

2. Foxtail Millet Idli

Idli is a popular South Indian steamed cake made from fermented rice and lentil batter. This recipe uses foxtail millet as a substitute for rice, creating a lighter and more nutritious version of the classic dish.

Ingredients:

• 1 cup foxtail millet
• 1 cup urad dal
• 1/4 cup fenugreek seeds
• 1 cup water
• Salt to taste

Instructions:

1. Soak the foxtail millet, urad dal, and fenugreek seeds in water for 4-5 hours, or overnight.
2. Drain the soaked ingredients and grind them into a smooth batter using a blender or a wet grinder.
3. Add salt to the batter and mix well. Let the batter ferment in a warm place for 8-10 hours, or overnight.
4. Grease idli molds with a little oil. Pour the fermented batter into the molds, filling them about three-quarters full.
5. Steam the idli molds in an idli steamer for 10-15 minutes, or until they are cooked through and firm to the touch.
6. Serve hot with coconut chutney or sambar.

3. Foxtail Millet Porridge (One of the Oldest Recipies)

Porridge is a simple and nutritious dish that has been enjoyed for centuries. This recipe uses foxtail millet to create a hearty and comforting porridge.

Ingredients:

• 1 cup foxtail millet
• 3 cups water
• Salt to taste

Instructions:

1. Rinse the foxtail millet under cold water to remove any impurities.
2. Add the millet and water to a pot. Bring the mixture to a boil, then reduce heat to low and simmer for 30-45 minutes, or until the millet is cooked and the porridge is thick.
3. Season with salt to taste and stir well to combine the flavors.
4. Serve hot with a dollop of ghee or a drizzle of honey.

4. Foxtail Millet Salad

This refreshing salad combines the nutty flavor of foxtail millet with a variety of fresh vegetables and a tangy dressing.

Ingredients:

• 1 cup cooked foxtail millet
• 1 cup mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup crumbled feta cheese
• 1/4 cup olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked foxtail millet, mixed greens, cherry tomatoes, red onion, and feta cheese.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.

1. Pour the dressing over the salad and toss to coat.  
2. Serve immediately, or chill in the refrigerator for a few hours before serving.

5. Foxtail Millet Congee (Chinese Traditional Dish)

Congee is a Chinese rice porridge that is often served for breakfast or as a light meal. This recipe uses foxtail millet instead of rice to create a nutritious and comforting congee.

Ingredients:

• 1/2 cup foxtail millet
• 5 cups water
• 1/2 cup chopped scallions
• 1 tablespoon soy sauce
• Salt to taste

Instructions:

1. Rinse the foxtail millet under cold water to remove any impurities.
2. Add the millet and water to a pot. Bring the mixture to a boil, then reduce heat to low and simmer for 30-45 minutes, or until the millet is tender and the congee is thick.
3. Stir in the chopped scallions, soy sauce, and salt to taste.
4. Serve hot, topped with your favorite toppings, such as chopped cilantro, shredded pork, or a fried egg.

More to Explore : Shop Now

• Foxtail millet is a versatile grain that can be used in various recipes, from savory dishes to sweet treats.
• You can also use foxtail millet to make millet roasted chiwda and jaggery-sweetened laddoo, popular Indian snacks.
• For convenience, you can purchase millet premixes that contain all the necessary ingredients for making various dishes.

By incorporating foxtail millet into your diet, you can enjoy the benefits of a nutritious and gluten-free grain. Shop on Amazon.
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