Millet of The Month - Little Millet

Millet of The Month - Little Millet

Yash Agrawal

Little Millet: The Tiny Grain, Mighty Nutrition

A Global Spotlight on Saamai

Little millet, scientifically known as Panicum sumatrense, is gaining global recognition as a nutritional powerhouse. This ancient grain, often referred to as Saamai in India, is making a comeback, thanks to its numerous health benefits and versatility.

Where is Little Millet Grown?

Little millet is predominantly cultivated in India, particularly in the states of Karnataka, Andhra Pradesh, Tamil Nadu, and Maharashtra. It is also grown in other parts of the world, including Africa and China.

Local Names of Little Millet:

  • Hindi: Saamai
  • Marathi: Saamai
  • Telugu: Sajje
  • Kannada: Sajje
  • Scientific: Panicum sumatrense
  • Chinese: 小米 (Xiǎomǐ)

Nutritional Powerhouse

Per 100 grams, Saamai offers:

  • Calories: 369 kcal
  • Protein: 9.6 g
  • Carbohydrates: 72.8 g
  • Dietary Fiber: 7.3 g
  • Fat: 2.2 g
  • Calcium: 148 mg
  • Phosphorus: 364 mg
  • Iron: 5.3 mg

Why is Little Millet So Popular?

  • Nutrient-Rich: Packed with essential nutrients like protein, fiber, vitamins, and minerals.
  • Gluten-Free: A safe option for individuals with celiac disease or gluten sensitivity.
  • Low Glycemic Index: Helps regulate blood sugar levels.
  • High in Fiber: Promotes digestive health and aids in weight management.
  • Antioxidant-Rich: Protects cells from damage caused by free radicals.
  • Boosts Immunity: Strengthens the immune system.

Global Trends and Consumption

As the world becomes increasingly health-conscious, there's a growing demand for nutrient-dense, gluten-free foods. Little millet, with its impressive nutritional profile, is emerging as a popular choice.

  • India: Little millet has been a staple food in India for centuries, particularly in the southern and western regions. It is often consumed as porridge, roti, or as a part of traditional dishes.
  • Africa: In Africa, little millet is a major food crop, especially in arid and semi-arid regions. It is used to make porridge, bread, and beer.
  • China: In China, little millet is used to make congee, a type of rice porridge, and is also used in various snacks and desserts.

Delicious Gluten-Free Little Millet Recipes

  1. 1. Saamai Roti (Indian Flatbread)

    Nutritional Value per 100g:

    • Calories: 250-300 kcal
    • Protein: 8-10 g
    • Carbohydrates: 50-60 g
    • Fiber: 4-6 g
    • Fat: 2-4 g

    Ingredients:

    • 1 cup Saamai flour
    • 1/2 cup wheat flour
    • 1/4 cup water
    • Salt to taste

    Instructions:

    1. Mix Saamai flour, wheat flour, and salt in a bowl.
    2. Gradually add water and knead into a soft dough.
    3. Divide the dough into equal portions.
    4. Roll out each portion into a thin, round roti.
    5. Cook on a hot tawa until golden brown on both sides.

    2. Saamai Idli (South Indian Steamed Cakes)

    Nutritional Value per 100g:

    • Calories: 100-120 kcal
    • Protein: 6-8 g
    • Carbohydrates: 20-25 g
    • Fiber: 2-3 g
    • Fat: 1-2 g

    Ingredients:

    • 1 cup Saamai batter
    • 1/2 cup urad dal batter
    • Salt to taste

    Instructions:

    1. Mix Saamai batter and urad dal batter together.
    2. Add salt and ferment the batter overnight.
    3. Grease idli molds and fill them with the batter.
    4. Steam the idlis for 10-12 minutes.

    3. Saamai Kheer (Indian Rice Pudding)

    Nutritional Value per 100g:

    • Calories: 150-200 kcal
    • Protein: 5-7 g
    • Carbohydrates: 30-40 g
    • Fiber: 2-3 g
    • Fat: 5-7 g

    Ingredients:

    • 1 cup Saamai
    • 3 cups milk
    • 1/4 cup sugar
    • A pinch of cardamom powder

    Instructions:

    1. Rinse Saamai and cook it in milk until soft.
    2. Add sugar and cardamom powder.
    3. Simmer until the desired consistency is reached.
    4. Serve hot or cold.

    4. Roasted Saamai Chiwda (Indian Snack)

    Nutritional Value per 100g:

    • Calories: 500-600 kcal
    • Protein: 15-20 g
    • Carbohydrates: 60-70 g
    • Fiber: 5-7 g
    • Fat: 20-25 g

    Ingredients:

    • 1 cup roasted Saamai
    • 1/2 cup roasted peanuts
    • 1/4 cup sesame seeds
    • Curry leaves
    • Red chili powder
    • Salt

    Instructions:

    1. Roast Saamai, peanuts, and sesame seeds separately.
    2. Mix all ingredients together and store in an airtight container.

    5. Saamai Congee (Chinese Rice Porridge)

    Nutritional Value per 100g:

    • Calories: 80-100 kcal
    • Protein: 3-5 g
    • Carbohydrates: 15-20 g
    • Fiber: 1-2 g
    • Fat: 1-2 g

    Ingredients:

    • 1/2 cup Saamai
    • 5 cups water
    • Ginger, scallions, soy sauce to taste

    Instructions:

    1. Rinse Saamai and add it to boiling water.
    2. Simmer until the Saamai is soft.
    3. Add ginger, scallions, and soy sauce to taste.
    4. Serve hot.

Convenience and Taste: Little Millet Premixes

To make cooking with little millet even more convenient, many brands now offer premixes. These premixes contain all the necessary ingredients, making it easy to prepare delicious and nutritious meals.

By incorporating little millet into your diet, you can enjoy a delicious and healthy meal. So, why not give this ancient grain a try?

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