Food & Nuitrition

Everything you need to know about Gluten Free Millets!

Plus a recipe too!

Here’s how to use millets on a regular basis.


  • I stock a variety of whole grains, including millets, brown/red rice, oats and wheat and vary their consumption through my week.
  • I often substitute a cup of millets (ragi, samai, thinai, kutharavallietc) for boiled rice when making idlis or dosas. They taste even better, I find.
  • I use ragi(finger millet) as often as I can – in porridge(kanjimavu/sattamavu), in biscuits, in pancakes.
  • I use some millet flour (jowar, bajra, ragietc) when making chapatis, methitheplas and baking bread.
  • We often make curd millets (instead of curd rice), barnyard milletpongal,, millet vegetable pulao, and we use foxtail millet (instead of potatoes) to add fibre and texture to vegetable cutlets/tikkis.
  • Jhangora (barnyard millet or kuthiravalli) kheer is a family favourite. especially when garnished with nuts, dried fruit and seeds.


Indian Vegetable Couscous

Serves 4



1 cupthinai (foxtail millet) or dalia (broken wheat)

1 tablespoon vegetable oil

¼ teaspoon mustard seeds

½ teaspoon grated ginger

1-2 green chillies, deseeded and chopped fine

4-5 curry leaves

1 smallonion (50g),finely chopped (optional)

¼ teaspoon haldi (turmeric) powder

¾ cup diced carrots/mixed veggies/green peas

½ teaspoon salt

2 cups water

2 tablespoonschopped coriander leaves



  1. Wash the thinai ordalia. If you are using thinai, soak it in water for 30 minutes and drain.
  2. Heat oil in a pressure cooker or use a deep pan with a lid. Season with the mustard seeds, then sauté ginger, green chillies and curry leaves.
  3. Add the onion and fry until translucent. Put in the haldi powder, diced vegetablesand salt and sauté for a minute.
  4. Add thinai/dalia and 2 cups of water and pressure cook for 1 or 2 whistles or 5-8 minutes on low heat. For thinai, use an extra ½  cup of water if you want it soft, and extend the cooking time to 10-12 minutes. If not pressure cooking, cover and cook on low heat like rice, until all the water is absorbed.
  5. Garnish with chopped coriander leaves. Serve hot, ideally, with some coconut chutney or pickle on the side.

back to top icon
More in Food & Nuitrition
5 Critical and Life-Changing Nutrition Tips For New Moms!


Is Stevia a Good Alternative For Sugar? Here are few of its Benefits!