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5 Must Know Benefits And Recipes Of Varagu (Kodo millets)
Millets: One of the Oldest Nutritious Crops
Millets are one of the oldest nutritious crops known to humans. They are drought-resistant crops which can be grown in dryland and were cultivated in Asia 10 thousand years ago.
Types Of Siridhanya
Grains are classified as positive, neutral, and negative, and the millet range constitutes both positive and neutral grains.
So, What’s the use of knowing this?
Millets with high dietary content take longer to chew and thus our eating time increases. Since the brain registers that we are full only after 20 minutes, the increased eating time gives the body a chance to know that the stomach is full and reduces our chance of overeating.
Diabetic? This tip is for you!
Among the positive millet grains, which have dietary fiber ranging from 8% to 12.5%, are foxtail (navane), banyard (oodale), araka (kodo), little (samai), and brown top (Korale). Similarly, neutral grains have lesser dietary fiber and other nutrients like pearl (sajje), finger (ragi), proso (baragu), and great millet (white Jowar).
Let’s Dive Into Kodo Millet (Varagu)
Now, we are going to discuss Varagu (Tamil), which is also known as Kodo Millet (in English), Araka (in Kannada), and Arikelu (in Telugu).
The scientific name of Kodo Millet is Paspalum Scrobiculatum. Took a long time reading the scientific name? Haha 🙂
Nutritional Value
Kodo Millet is a wonderful nutrition gain and also a good substitute for rice and wheat. The nutritional value per 100g is:
- Protein – 9.08g
- Energy – 353 kcal
- Fat – 3.6g
- Fiber – 5.2g
- Iron – 1.7mg
- Calcium – 35mg
- Vitamin B1 – 1.15mg
- Vitamin B3 – 2mg
Health Benefits of Kodo Millet
1. Manage Blood Glucose Levels
Millets are a rich source of magnesium, which helps in stimulating the level of insulin, thereby increasing the efficiency of glucose receptors in the body. This helps in maintaining a healthy balance of sugar levels and can aid in reducing type 2 diabetes. You can also add flaxseeds, red rice, black rice, and makhana to maintain sugar levels.
2. Can Millets Reduce Obesity?
Kodo Millet is high in fiber and helps prevent weight gain. It also prevents rising cholesterol levels and decreasing triglyceride levels, making it a functional food to manage weight and promote weight loss.
3. Prevents Constipation
Due to its high fiber content, Kodo Millet helps keep your colon hydrated and prevents constipation.
4. Antioxidants And Antimicrobial Activity Of Millets
It consists of both polyphenols and antioxidants. The polyphenols possess antimicrobial action against certain bacteria (Staphylococcus aureus, Bacillus cereus, Enterococcus faecalis), thus aiding in immune response.
5. Beneficial for Postmenopausal Women
Since Kodo Millet is rich in calcium, magnesium, iron, phosphorus, and vitamins like Vitamin B and folic acid, it is beneficial for postmenopausal women suffering from cardiovascular issues like high blood pressure and high cholesterol levels.
Recipes Using Kodo Millet
Even though we have discussed how nutritious Kodo Millet is, I rarely see anyone using it in their daily diet except for our old, but doctor-like grandmas. Let’s explore some delicious recipes!
1. Kodomillet Paniyaram
Ingredients:
- 2 cups Kodo Millet
- 1 cup Samak Rice
- 1/2 cup Urad Dal
- 1 tsp Methi Dhana
- Salt to taste
- 1 tbsp chopped Chilli
- 2 tbsp chopped Coriander
- 1/2 cup chopped Beans
- 1/2 cup grated Carrots
- 1 tsp Curry Leaves
- 1 tsp Mustard Seeds
- 1 tsp Chana Dal
- 1 tsp Red Chilli Powder
- 1 cup of Curd
- Oil as needed
Steps:
- Soak dal, Kodo millet, Samak rice, and Methi Dhana for 4 hours.
- Blend them into a fine paste, add salt and curd, and let it ferment for 8 hours.
- Heat 1 tsp oil, add mustard seeds, Chana dal, and curry leaves. Switch off the heat.
- Add thadka over the fermented batter, and then mix all the vegetables.
- Heat a paniyaram pan, pour the mixture, apply oil, lower the heat, and cook on both sides for 5 minutes.
- Serve hot with coconut chutney!
2. Kodomillet Burger
Ingredients:
- 1/2 cup Kodo Millet soaked overnight
- 2-3 tbsp roasted Chickpeas Flour
- Salt to taste
- 1 pinch Turmeric Powder
- 2-3 tbsp fried Onion Crushed
- 1 tbsp grated Ginger Garlic
- 1 tsp Garam Masala
- 1 tsp roasted Coriander and Cumin Powder
- 2-3 tbsp Mint Leaves chopped
- 2-3 tbsp Coriander Leaves chopped
- 2-3 tbsp Spring Onions chopped
- 1 tsp Sesame Seeds
- Oil for shallow frying
- Cheddar Cream Cheese
- Mayonnaise
- 1 pinch Pepper Powder
- Lettuce Leaves
- 2 sliced Potatoes
- 2 Onion Rings
Steps:
- Boil the Kodo Millet in sufficient water until it’s soft, then drain and mix with all ingredients to form a patty.
- Refrigerate the patties for some time.
- Shallow fry the patties on low heat until browned on both sides. Drain on a kitchen towel.
- Assemble the burger: spread cheese and mayonnaise on the buns, add a lettuce leaf, patty, more cheese, onion, and lettuce, then close the bun.
Buying Guide
Standard Kodo Millets is one of the best unpolished, healthy millets available. You can buy our best Kodo Millets at affordable prices on our website:
Varagu / Kodo Millet / Kodra / Harka / Arikelu / Koovaragu (Unpolished)
Millets Best Brand In India
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