In a country as agriculturally diverse as India, grains have always held a significant place in our culinary traditions. Long before polished rice and refined wheat took over our daily diets, millets and other ancient grains were staples in Indian kitchens. These grains—such as ragi (finger millet), jowar (sorghum), bajra (pearl millet), foxtail millet, kuttu (buckwheat), and amaranth—are not only deeply rooted in our cultural heritage but are also nutritional powerhouses. They were celebrated for their resilience in harsh climates, their affordability, and their immense health benefits.

As health-conscious individuals today seek alternatives to refined carbohydrates and gluten-laden grains, India’s forgotten grains are enjoying a well-deserved resurgence. These grains are versatile, easy to cook, and capable of complementing modern culinary trends while preserving their traditional essence. Let’s dive into the world of these grains and explore their benefits, culinary potential, and some traditional and innovative recipes to bring them back to our dining tables.

Why Rediscovering Millets and Ancient Grains is Important

Nutritional Benefits

Millets and ancient grains are dense in nutrients, making them superior to many commonly consumed grains. Here’s why they stand out:

Rich in fiber: They aid digestion, promote gut health, and help in managing weight.

High in protein: Essential for muscle repair, growth, and overall health.

Packed with micronutrients: They are excellent sources of iron, calcium, zinc, and magnesium, crucial for immunity, bone health, and energy production.

Low Glycemic Index: Millets release energy slowly, keeping blood sugar levels stable. This makes them ideal for people with diabetes.

Environmental Sustainability

Millets are known as “climate-smart crops” because they:

Require significantly less water compared to rice or wheat.

Can thrive in poor soil and arid conditions.

Are naturally pest-resistant, reducing the need for chemical fertilizers and pesticides.

Cultural Revival

These grains were integral to the diets of ancient India, with references in Ayurveda and traditional texts. Reviving them is not only about health but also about preserving our culinary heritage.

Health benefits of Indian millets

Popular Forgotten Grains of India

Let’s take a closer look at some ancient grains and their unique characteristics:

Ragi (Finger Millet): Known for its high calcium content, ragi is excellent for bone health and is often used in porridge, dosa, and baked goods.

Jowar (Sorghum): Rich in antioxidants and fiber, jowar is perfect for making rotis and can be used as a gluten-free substitute in baking.

Bajra (Pearl Millet): A winter staple in many Indian households, bajra is warming, rich in iron, and great for digestion.

Foxtail Millet: A versatile grain that works well in salads, upma, and even desserts, foxtail millet is rich in protein and low in fat.

Kuttu (Buckwheat): Traditionally used during fasting periods, buckwheat is gluten-free and ideal for making pancakes, rotis, or porridge.

Amaranth (Rajgira): High in protein and lysine (an essential amino acid), amaranth is often used to make laddoos, porridge, and flatbreads.

Health benefits of Indian millets

Traditional and Modern Recipes with Millets and Ancient Grains

Here are some creative ways to incorporate these grains into your daily diet, blending tradition with innovation:

1. Ragi Mudde (Finger Millet Dumplings)

A beloved dish from Karnataka, this traditional recipe is a nutrient-dense alternative to rice.

Ingredients:

1 cup ragi flour

2 cups water

A pinch of salt

Ghee (optional, for serving)

Method:

Boil water in a pan and add salt.

Slowly add ragi flour while stirring continuously to avoid lumps.

Cook on low heat, stirring until it forms a thick dough.

Shape the dough into small balls using wet hands.

Serve hot with spicy sambar.

2. Bajra Raab (Pearl Millet Soup)

A traditional winter drink from Rajasthan and Gujarat, bajra raab is soothing, nutritious, and warming.

Ingredients:

3 tbsp bajra flour

2 cups buttermilk

1 tsp ghee

A pinch of cumin seeds

Salt to taste

A pinch of jaggery (optional)

Method:

Mix bajra flour with buttermilk to make a smooth paste.

Heat ghee in a pan, add cumin seeds, and pour the bajra mixture.

Add salt and jaggery and simmer until it thickens.

Serve warm as a drink or light soup.

3. Jowar Vegetable Pulao

An innovative take on pulao, this one uses jowar grains instead of rice for a healthier twist.

Ingredients:

1 cup jowar grains (soaked overnight)

1 carrot, diced

½ cup green beans, chopped

½ cup green peas

1 onion, sliced

1 tsp cumin seeds

2 tbsp oil

1 tsp garam masala

Salt to taste

Method:

Boil the soaked jowar grains until tender. Drain and set aside.

Heat oil in a pan, add cumin seeds and onions, and sauté until golden.

Add vegetables, spices, and salt. Cook until the vegetables are tender.

Mix in the boiled jowar and cook for another 2-3 minutes.

Garnish with fresh coriander and serve with raita.

4. Amaranth and Coconut Laddoos

These delightful laddoos are a nutritious dessert or snack, perfect for festivals or daily indulgence.

Ingredients:

1 cup amaranth seeds

½ cup grated coconut

½ cup jaggery (grated)

1 tbsp ghee

Method:

Roast the amaranth seeds in a pan until they pop.

In another pan, heat ghee and add jaggery. Stir until it melts.

Mix the popped amaranth, coconut, and jaggery syrup.

Shape the mixture into small laddoos while warm.

Let them cool and store in an airtight container.

5. Millet Salad Bowl

A modern, protein-packed millet salad with vibrant vegetables and a tangy dressing.

Ingredients:

1 cup cooked foxtail millet

1 cucumber, diced

1 tomato, diced

½ cup steamed corn

2 tbsp olive oil

Juice of 1 lemon

Salt and pepper to taste

Fresh mint leaves for garnish

Method:

In a large bowl, combine cooked millet, cucumber, tomato, and corn.

Drizzle with olive oil and lemon juice. Season with salt and pepper.

Toss well and garnish with mint leaves.

Serve chilled as a light meal or side dish.

6. Foxtail Millet Upma

A nutritious twist on traditional upma, this recipe uses foxtail millet for a hearty breakfast.

Ingredients:

1 cup foxtail millet

2 cups water

1 small onion, chopped

1 carrot, chopped

½ cup green beans, chopped

1 tsp mustard seeds

1 tsp urad dal

1 sprig curry leaves

2 green chilies, chopped

2 tbsp oil

Salt to taste

Method:

Rinse the foxtail millet and cook it with water until soft. Set aside.

Heat oil in a pan and add mustard seeds, urad dal, and curry leaves.

Add onions, chilies, and vegetables. Sauté until tender.

Mix in the cooked millet and salt. Stir well and cook for a few minutes.

Serve hot with coconut chutney.

7. Buckwheat Kuttu Porridge

A simple, gluten-free porridge that’s perfect for a light and nourishing meal.

Ingredients:

1 cup buckwheat groats

2 cups water

1 cup milk (or almond milk for a vegan option)

1 tbsp jaggery or honey

½ tsp cardamom powder

Chopped nuts and fruits for topping

Method:

Rinse buckwheat and cook it in water until soft.

Add milk, jaggery, and cardamom powder. Simmer for 5 minutes.

Serve warm, topped with nuts and fruits.

Incorporating Ancient Grains into Daily Life

While these recipes are a great starting point, you can include millets and ancient grains in other creative ways:

Use millet flours to make pancakes, bread, or cookies.

Replace rice in biryanis and fried rice with cooked millets.

Blend millet flakes with nuts and fruits for a homemade granola.

Experiment with millet-based pastas and noodles now available in the market.

Health benefits of Indian millets

Reviving Forgotten Grains

The forgotten grains of India are treasures waiting to be rediscovered. By bringing them back into our kitchens, we not only honor our rich culinary heritage but also make a conscious choice for better health and sustainability. Whether it’s the earthy aroma of bajra roti, the nutty crunch of ragi cookies, or the satisfying warmth of millet khichdi, these grains have the power to transform your meals into nourishing experiences.

It’s time to embrace these ancient grains and make them a staple in our lives once again. After all, they are not just food—they are a link to our roots and a promise of a healthier future.

FAQs for “Forgotten Grains of India: Reviving Millets and Ancient Recipes”:

1. What are the forgotten grains of India?

Forgotten grains refer to traditional, nutrient-dense cereals like millets (e.g., sorghum, pearl millet, finger millet) and other ancient grains that were once widely consumed in India but have been largely replaced by rice and wheat. These grains were integral to India’s agricultural landscape and cultural culinary practices but were pushed aside due to the commercialization of modern crops.

2. Why are millets considered ancient grains?

Millets are considered ancient grains because they have been cultivated and consumed for thousands of years, particularly in regions of India. These grains have withstood the test of time, and their nutritional value and resilience to changing climates make them an essential part of sustainable agriculture.

3. What are the health benefits of consuming millets and ancient grains?

Millets are highly nutritious and rich in essential vitamins and minerals such as iron, calcium, magnesium, and potassium. They are also high in fiber, which promotes healthy digestion, helps in weight management, and lowers cholesterol levels. Their low glycemic index makes them ideal for managing blood sugar levels, making them especially beneficial for people with diabetes. Additionally, millets are rich in antioxidants, which help protect the body from oxidative stress and inflammation.

4. How can I incorporate millets into my daily diet?

Millets are versatile and can be easily incorporated into various meals throughout the day. For breakfast, you can prepare millet porridge or millet pancakes. For lunch or dinner, use them as a base for savory dishes like upma, khichdi, or millet salad. Millets can also be substituted for rice in dishes like biryani, pulao, or fried rice. In addition, you can bake with millets, making millet cakes, muffins, or even use them in soups and stews.

5. Are millets easy to cook?

Yes, millets are quite easy to cook. They are similar in texture to rice and can be prepared using simple methods. To cook millet, you generally need to rinse it first, and then boil it in water (1 part millet to 2–3 parts water). It takes about 15-20 minutes to cook, depending on the variety. For a fluffier texture, you can toast the millet slightly in a pan before boiling. Additionally, millets can be used in baking or fermented to make sourdough-style bread.

6. What are some traditional Indian recipes with millets?

Traditional millet-based recipes have been enjoyed across India for centuries. Some famous dishes include:

Bajra Roti (Pearl Millet Flatbread): A hearty flatbread made from bajra flour, often enjoyed with curries or vegetables.

Ragi Dosa (Finger Millet Pancakes): A crispy, savory pancake made with ragi flour, perfect for breakfast or a light meal.

Jowar Bhakri (Sorghum Flatbread): A rustic flatbread from Maharashtra and other parts of western India, often served with curries or chutneys.

Bajra Khichdi: A comforting one-pot dish made with pearl millet, lentils, and vegetables, seasoned with traditional spices.

Ragi Porridge (Ragi Sangati): A nourishing porridge made from ragi flour, ideal for breakfast or a nutritious snack.

Kambu (Pearl Millet) Payasam: A traditional sweet pudding made with pearl millet, coconut, and jaggery.

7. Why is there a renewed interest in ancient grains today?

The renewed interest in ancient grains like millets stems from their numerous health benefits, particularly their rich nutrient profile and their role in combating modern health issues like diabetes, obesity, and heart disease. With the increasing awareness about the environmental impact of industrial farming, many people are turning to more sustainable and eco-friendly food choices. Millets, being resilient to climate change and requiring minimal water, offer a sustainable solution to food security in a rapidly changing world.

8. Can millets be used for baking?

Yes! Millets, especially finger millet (ragi) and sorghum, can be used in baking. You can substitute millet flour for wheat flour or use a combination of millet and other flours to create gluten-free baked goods. Millet can be used to make bread, muffins, cakes, cookies, and even pizza crusts. The earthy, nutty flavor of millets works well in both savory and sweet baked goods. In fact, ragi-based cakes and cookies are becoming popular for their health benefits.

9. Are millets suitable for people with dietary restrictions?

Absolutely! Millets are gluten-free, which makes them an excellent option for people with gluten intolerance or celiac disease. They are also naturally rich in fiber and protein, which is beneficial for vegetarians and vegans. Additionally, millets have a low glycemic index, making them suitable for people with diabetes or those looking to control their blood sugar levels. They are also easy to digest, making them suitable for those with sensitive stomachs.

10. Where can I find millets and ancient grains in India?

Millets and other ancient grains are becoming more accessible, with many health food stores, organic markets, and supermarkets now stocking them. You can find them in specialty health food stores or buy them online from platforms that focus on traditional and organic foods. Many farmers’ markets and rural cooperatives are also promoting the sale of millets directly from farmers. Additionally, some urban grocery chains now carry millets in their whole grain section.

11. How can I store millets?

Millets should be stored in an airtight container in a cool, dry place to preserve their freshness and prevent pests. If you purchase millets in bulk or plan to store them for a longer period, it is recommended to refrigerate or freeze them to maintain their quality. Ensure they are completely dry before storage to avoid moisture buildup, which can lead to mold growth.

12. How are millets beneficial for the environment?

Millets are not only nutritious but also have significant environmental benefits. These grains require very little water and are highly drought-resistant, making them ideal for cultivation in arid and semi-arid regions. Unlike rice and wheat, which need large amounts of water and chemical fertilizers, millets grow well with minimal irrigation and fewer pesticides. Their ability to thrive in poor soils helps prevent soil degradation, and they contribute to crop biodiversity, making them an essential component of sustainable farming practices.

13. Can millets help in addressing food security issues in India?

Yes, millets have the potential to play a critical role in improving food security in India. Their ability to grow in diverse and challenging climates, coupled with their high nutritional value, makes them a viable option for enhancing food production, especially in regions affected by climate change and water scarcity. Millets can provide a reliable and sustainable food source, helping to diversify diets and reduce dependence on rice and wheat.

14. What is the role of millets in traditional Indian agriculture?

Millets have been an essential part of traditional Indian agriculture for centuries. They are often grown in rotation with other crops to improve soil health and reduce pest infestations. Millets are typically hardy, requiring fewer inputs, and are well-adapted to the diverse climates across India. For generations, they have been part of the indigenous agricultural knowledge and practices, contributing to the sustainability of farming systems in rural India.

15. Are there any challenges in promoting millets today?

While there is growing interest in millets, there are still challenges in terms of infrastructure, awareness, and market demand. The lack of proper supply chains, processing facilities, and marketing platforms can make millets less accessible to urban consumers. Additionally, many farmers have shifted to more commercially viable crops like rice and wheat, which are heavily subsidized. There is a need for increased awareness, better policies, and support for millet cultivation to fully revive these ancient grains.

16. Can I find millet-based processed foods in the market?

Yes! Many companies are now producing processed millet-based foods like ready-to-cook millet mixes, millet flakes, millet noodles, and millet snacks. These convenient products make it easier for consumers to incorporate millets into their diets without much effort, especially for those in urban areas with limited time for cooking. These processed millet foods often retain most of the grain’s nutritional benefits while offering a more convenient option for busy lifestyles.

By embracing the forgotten grains of India, not only can we improve our health and diversify our diets, but we can also make a meaningful contribution to sustainable agriculture and the environment.

Summary

“Forgotten Grains of India: Reviving Millets and Ancient Recipes” explores the rich culinary history of India, focusing on the revival of millets and other ancient grains that were once staples in traditional diets but have been overshadowed by modern crops like rice and wheat. The book highlights the nutritional benefits, sustainability, and versatility of these grains, offering a collection of recipes that showcase their use in everyday meals. From millet-based porridges and flatbreads to unique grain-infused curries and sweets, it aims to reconnect readers with the lost flavors and health benefits of India’s ancient grains, encouraging a return to mindful, nutritious eating.