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10 Delicious Proso Millet Recipes for Healthy Eating

Proso Millet pancakes

Proso Millet Recipes: Popularly known as Proso, Broomcorn millet is a gluten-free grain with countless health benefits, making it one of the most wanted by those looking to live a healthy life. Proso millet is Asian but a popular alternative to other more popular cereals, such as wheat and rice. Keep reading to learn more about Proso millet, its components and its benefits. Moreover, here you have also ten mouth-watering and reliable quick proso millet recipes with the use of these healthy grains. In addition, Proso millet is also a great source of fibre, minerals and vitamins which can be effectively included in healthy eating.

What is Proso Millet?

Proso millet scientifically referred to as Panicum miliaceum is a type of small-seeded grain in the Poaceae family. It is a subsistence crop in various regions of Asia and Africa which has been firmly grown there for ages. Proso millet is tolerant to unfavourable soil conditions, it is adaptive to different climatic situations; thus the crop is important in areas of limited resource. It’s rich in nutty mild flavours and has a light, fluffy texture that can be used both as a sweet or saline ingredient.

Health Advantages of Proso Millet

  • High in nutrients: Proso Millet provides the body with protein, fibre and vitamins as well as minerals. Porso legumes are high in mineral content, namely magnesium phosphorus and manganese which contribute to the production of bone growth as well as energy.
  • Gluten-free: The fact that it is a gluten-free option, Proso wheat can indeed be used as an alternative to either buttons or grains which cause gen tolerance or celiac disease.
  • Low glycemic index: The glycemic index of Proso millet is low resulting in gradual sugar elevation which reduces the risk associated with diabetes.
  • Healthy heart: Eating Proso millet lowers cholesterol. Its fibre and antioxidants also lower the chances of cardiovascular conditions.
  • Digestive Health: Proso millet contains a great amount of fibre that supports the establishment and development of a good gut microbiome; as mentioned above, constipation is highly prevented by this beneficial trait.

Read more: Proso Millet Benefits and Side Effects

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Proso Millet Recipes

1. Proso Millet Upma Recipe

millet upma

Ingredients

  • 1 cup Proso millet
  • 2 cups water
  • 1 onion, finely chopped
  • 1 tomato, chopped
  • 1 green chilli, chopped
  • 1/2 inch ginger, grated
  • 1/4 cup green peas
  • 1/4 cup carrots, finely chopped
  • Salt to taste
  • 1 tablespoon oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon urad dal
  • 1 teaspoon chana dal
  • A few curry leaves
  • 2 tablespoons chopped coriander leaves
  • 1 lemon juice

Instructions

  1. Wash the Proso millet well and soak it for approximately half an hour to let proper absorption of water. Drain and set aside.
  2. With hot oil in a saucepan, add mustard seeds. After that they sputter, add urad dal, chana dal and curry leaves.
  3. Add chopped onion, green chilli and ginger powder. Sauté until the onion is clear.
  4. Then add the chopped tomatoes, green peas and carrots. Cook for 2-3 minutes.
  5. Add the soaked Proso millet, water and salt. Cover and simmer until the millet is tender, and all the liquid has been absorbed.
  6. In the meantime serve with coriander leaves garnished chopped and lemon juice. Serve hot.

2. Proso Millet Salad Recipe

Proso Millet Salad

Ingredients

  • 1 cup cooked Proso millet
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper

Instructions

  1. Place in a large bowl after cooking the Millet Proso and diced cucumber, bell pepper, cherry tomatoes red onion parsley.
  2. Put olive oil and lemon juice in a small bowl, combine them thoroughly to create an emulsion then season using salt and pepper.
  3. Add dressing and toss to combine.
  4. Allow it to chill for more than half an hour before serving so that the flavours can combine. Serve chilled.
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3. Proso Millet Porridge Recipe

millet porridge

Ingredients

  • 1/2 cup Proso millet
  • 2 cups water
  • 1 cup milk (or plant-based milk)
  • 2 tablespoons honey (or maple syrup)
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • For topping use fresh berries and nuts

Instructions

  1. Wash and then transfer Proso millet to the pan where it is added with water. Boil; reduce heat and let simmer for 15-20 minutes to be tender with water absorption.
  2. Add milk, honey, vanilla and salt stirring everything with a spoon. Cook for 5, occasionally stirring.
  3. Take it off the heat allow it to cool and serve a little.
  4. Top with fresh berries and nuts of your choice. Enjoy warm.

4. Proso Millet Pancakes Recipe

Proso Millet pancakes

Ingredients

  • 1 cup Proso millet flour
  • 1/2 cup whole wheat flour
  • 1 tablespoon baking powder
  • 1 tablespoon honey or sugar
  • 1 cup milk (or plant-based milk)
  • 2 eggs
  • 2 tablespoons melted butter or oil
  • 1 teaspoon vanilla extract
  • Pinch of salt
  • Maple syrup and fresh fruit for serving

Instructions

  1. In a large bowl mix Proso millet flour, and whole wheat with baking powder and salt.
  2. In another bowl combine milk, and whisked beaten eggs after melting the butter or margarine and including as much sugar or honey as possible accompanied by a dash of vanilla flavour.
  3. Combine the wet ingredients with dry ones only as long as they have come together.
  4. Preheat a lightly greased nonstick skillet on medium heat.
  5. For each pancake apply 1/4 cup batter onto a skillet.
  6. Fry until bubbles appear on the surface, turn and fry both sides till golden brown.
  7. For baking serve the warm item with maple syrup and fresh fruit.
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5. Proso Millet Stir-Fry Recipe

Proso Millet Stir Fry

Ingredients

  • 1 cup cooked Proso millet
  • 1 cup mixed vegetables (bell peppers, broccoli, carrots, snap peas, etc.), sliced
  • 2 cloves garlic, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon honey or sugar
  • Mix 1 tablespoon cornstarch mixed with 2 tablespoons water
  • To garnish use sesame seeds and chopped green onions

Instructions

  1. In a big bowl use Proso millet flour combined with whole wheat flour, baking powder and salt.
  2. In another bowl, combine milk with beaten eggs and melted butter or oil in combination as many honey or sugar along well; add the vanilla essence.
  3. Combine dry ingredients with wet ones until it is just homogeneous.
  4. Preheat the skillet in a nonstick way on medium heat and lightly grease it with butter or oil.
  5. Place the batter of 1/4 cup per pancake into a skillet.
  6. Cook sesame oil above a medium-high flame in a large skillet or wok.
  7. Add garlic, chop it and skid fry for almost 30 seconds.
  8. Add the stir-fried vegetables and cook for 3 – 4 a minute until tender and crisp.
  9. combine in a small bowl the soy sauce, honey or sugar and cornstarch mixture.
  10. Put cooked Proso millet into the pan, and pour sauce over vegetables and millet.
  11. Stir to mix and cook for about 2-3 more minutes until sauce thickens.
  12. Sprinkle some toasted sesame seeds and chopped green onions over it before serving.

6. Proso Millet Pilaf Recipe

millet Pulao

Ingredients

  • 1 cup Proso millet
  • 2 cups vegetable or chicken broth
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 1/2 cup frozen peas
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons olive oil or butter
  • Salt and pepper

Instructions

  1. Wash the Proso millet under cold running water and strain.
  2. Heat olive oil or butter in a large skillet over medium heat.
  3. Add chopped onion and garlic, and sauté it until a soft texture with a transparent colour.
  4. Cook for 2-3 minutes, add the chopped carrot as well.
  5. Then put a skillet of rinsed Proso millet in and stir while toasting for 2-3 minutes.
  6. Add vegetable or chicken broth, heat the mix on high flame and meanwhile lower the temperature immediately to a low level but cover properly again until boiled then start tender pink grain millet-making formula for about 15-20 minutes.
  7. Add frozen peas and chopped parsley, cover the pot with a lid, and let sit for 5 minutes.
  8. Mix this with a fork and season before serving.
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7. Proso Millet Veggie Burgers Recipe

Proso Millet Veggie Burgers

Ingredients

  • 1 cup cooked Proso millet
  • 1 can black beans, drained and rinsed
  • 1/2 cup breadcrumbs
  • 1/4 cup grated Parmesan cheese (optional)
  • 1/4 cup finely chopped onion
  • 1/4 cup finely chopped bell pepper
  • 1 clove garlic, minced
  • 1 egg, beaten
  • 1 teaspoon chilli powder
  • 1/2 teaspoon cumin
  • Salt and pepper
  • Burger buns and toppings of your choice (lettuce, tomato, onion, avocado, etc.)

Instructions

  1. In a large mixing bowl, take black beans and mash them using the fork or potato masher until most of it is smooth but still visible part should have some texture.
  2. Mix mashed black beans, cooked Proso millet, breadcrumbs (if available), grated Parmesan cheese (if using), chopped onion and bell pepper with minced garlic in a small bowl; stir in the beaten egg then add chilli powder cumin salt & pepper.
  3. Combine all the ingredients thoroughly. The mixture should have a moistness that would allow it to retain its form but not too much whereby the grounds of coffee and milk would gather on either side leaving room for ingestion. Adding a bit of extra beaten egg will help if it’s too dry; water could also be added, or more breadcrumbs in the case that is just too wet.
  4. Portion the mixture equally, shape each portion using your hands and mould them into patties. Pack tightly, preventing them from disintegrating as they cook.
  5. In a preheated skillet or grill, coat it lightly with oil or spray cooking oil.
  6. Put the veggie patties on the skillet and sautée for 4-5 minutes per side until golden brown crisp outside.
  7. Cook until through then transfer patties into a waiting burger and place either of the toppings on top as desired, using a bun.
  8. Take and eat your Proso Millet Veggie Burgers warm.

These vegetable meat patties taste not only delicious but are also very nutritious making it a healthy and Delicious meal for every food lover. Try varying toppings and condiments so that all burgers can be truly customised.

8. Proso Millet Chilla Recipe

Ingredients

  • 1 cup Proso millet flour
  • 1/2 cup finely chopped vegetables (onion, tomato, bell pepper, spinach, etc.)
  • 2-3 green chillies, finely chopped (optional)
  • 1/4 cup chopped coriander leaves
  • 1/2 teaspoon cumin seeds
  • 1/4 teaspoon turmeric powder
  • Salt to taste
  • Water, as needed
  • Oil, for cooking

Instructions

  • In a mixing bowl mix together Proso millet flour, chopped vegetables of cucumber and radish along with green chillies, coriander leaves, half a teaspoon roasted cumin seeds also turmeric powder one-fourth tablespoon salt grind to a smooth paste.
  • slowly pour in small quantities of water and mix well until you obtain a batter which can be poured out easily.
  • Prepare a non-stick skillet or griddle on medium heat and oil the surface with a small amount of Oil.
  • Scoop a ladle-full of the batter onto the griddle and spread it in a circular shape.
  • Dot a bit of oil all around the frill and cook until the base side turns goldy brown, and crispy.
  • Flip the chilla and grill the other side until crispy golden brown
  • Repeat the process with the remaining batter.
  • Serve hot with chutney, yoghurt, or pickle.

9. Proso Millet Kheer Recipe

Ingredients

  • 1/2 cup Proso millet
  • 4 cups milk (or almond milk for a dairy-free option)
  • 1/4 cup sugar (adjust to taste)
  • 1/4 teaspoon cardamom powder
  • Saffron strands (optional)
  • Raw nuts for garnish (i.e., almonds, cashews, pistachios etc.)

Instructions

  1. Wash Proso millet in cold running water and drain.
  2. In a saucepan, mix Proso millet and milk. Cook for a few seconds at a rolling boil before downing the heat to simmer and keep stirring occasionally while it continues cooking till the millet is done, and semi-thickens in colour ( takes 20-25 minutes).
  3. Add sugar, cardamom powder and saffron strands (if so desired). Stir and continue to cook for 5 minutes.
  4. Remove from heat and let the kheer cool slightly.
  5. Garnish with chopped nuts before serving.
  6. Serve warm or chilled, according to preference.

10. Proso Millet Dosa Recipe

millet dosa

Ingredients

  • 1 cup Proso millet
  • 1/2 cup urad dal (black gram lentils)
  • 1/4 teaspoon fenugreek seeds
  • Salt to taste
  • Water, as needed
  • Oil, for cooking

Instructions

  1. Rinse Proso millet and urad dal individually under cold water, and soak them in the water for 4 to 6 hours.
  2. In a grinder, soak Proso millet and urad dal along with fenugreek seeds ground to get the batter. Add water if necessary for proper consistency. The batter has to be a little thick but in a pourable state.
  3. Into one big bowl pour in all the batter, put salt there and mix.
  4. Fold and cover bowl, Place the batter ferment in a warm place for 8 -10 hrs or overnight.
  5. The risen batter, after fermentation, should be slightly bubbly.
  6. Using a non-stick skillet or griddle over medium heat, lightly oil it.
  7. Scoop a mouthful of the dosa batter using your ladle, and pour it out smoothly on the skillet then spread so that a litre of a circle is formed.
  8. Drizzle some oil around the edge and fry until the other side is golden brown.
  9. Turn the dosa and cook till golden brown.
  10. Repeat the procedure with the rest part of the batter.
  11. Serve hot with chutney, sambar or aloo masala however you please.

Savour these healthy Proso millet dishes!

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FAQs on Proso Millet Recipes

What is Proso millet good for?

Proso millet is used for the preparation of porridge, pilaf, salads burgers dosas and kheer.

Do we have to soak Proso millet?

Soaking Proso millet before cooking is optional but it helps to shorten the duration of time that is taken and enhance its digestibility.

Is Proso millet healthy?

Yes, Proso millet is beneficial for humans since it contains several nutritional compounds; has no gluten and a low glycemic index as compared with other grains that not only keep a normal level of blood sugar but also improve heart health and digestive functioning.

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