What Is Pearl Millet in Hindi?

Pearl Millet: The Powerhouse Millet Packed with Benefits

Bajra, also known as pearl millet, is a nutritious and versatile grain cultivated for thousands of years. It's one of the most widely consumed millets, holding significant cultural and culinary importance in many countries. Since ancient times, this cereal grain has been a staple in many traditional kitchens. Unfortunately, many people are still unaware of its remarkable nutritional benefits.

This article introduces you to the advantages of incorporating various Bajra dishes into your diet and explores their nutritional content. We'll even share some delicious recipes to get you started!

Looking for tasty and healthy gluten-free options? Keep reading!

Benefits of Bajra for Various Conditions

Bajra, rich in nutrients, offers a range of health benefits. Here are some key reasons to include Bajra in your diet:

1. Diabetes Management:

Diabetes is a major chronic disease affecting people of all ages. It can also impact vital organs like kidneys and eyes. Unhealthy lifestyle habits are often identified as the root cause.

Bajra boasts a low glycemic index (GI). This means it causes a gradual rise in blood sugar levels compared to high-GI foods. Choosing the right grains is crucial to protect yourself and your family from long-term health issues. Anyone with diabetes can consume Bajra as a primary grain. Fiber-rich foods are highly beneficial for diabetic patients. Compared to white rice and bread, Bajra's lower GI makes it an excellent breakfast or lunch option. Most millets have a GI value ranging from 43 to 68, making them a much better choice than refined food products.

1. Constant Source of Essential Minerals:

Healthy, glowing skin, hair, and nails require a steady supply of essential minerals and vitamins. Many people resort to supplements to maintain this balance, but these often come with side effects. Consuming the right foods is a more natural approach.

Bajra is packed with protein, niacin, iron, zinc, folate, and Vitamin B6. It also provides a steady supply of omega-3 fatty acids. You might notice that people in rural areas often consume Bajra to maintain healthy hair and nails. Regular intake of this cereal can help reduce the risk of vitamin and mineral deficiencies.

1. Weight Loss Aid:

Many people struggle with weight loss. Strict diets or a lack of regular exercise can make it challenging. Including a bowl of Bajra in your daily diet can be a simple solution. As a source of complex carbohydrates, pearl millet keeps you feeling full for longer. It also has a relatively low calorie density. Live a vibrant life without stressing over calorie counting or unhealthy snacking. We've even included some delicious recipes below, so keep reading!

Nutritional Profile of Bajra Dishes

The popularity of Bajra surged when scientists discovered its impressive nutritional value. It's a powerhouse of protein, magnesium, fiber, iron, and phosphorus. You can easily replace other grains like oats, quinoa, or rice with Bajra. Here's a glimpse into the nutritional profile of Bajra dishes (specific nutritional information can be added based on the chosen recipes).

Calories	201
Carbohydrate	40 gms
Protein	6 gms
Fat	1.7 gm
Fiber	2 gms
Sodium	286 mg
Magnesium	18% of DV
Iron	6% of DV
Folate	8% of DV
Phosphorus	14% of DV
Zinc	14% of DV
Niacin	14% of DV
Thiamine	15% of DV
Vitamin B6	11% of DV
Riboflavin	11% of DV

Dishes That You Should Try Using Bajra!

Here are a couple of delicious Bajra dishes to add variety to your diet:

1. Bajra Upma: A Quick and Savory Breakfast

Upma is a popular South Indian breakfast dish made with semolina. This Bajra version offers a healthy and gluten-free alternative.

Ingredients:

• 1 cup Bajra (soaked overnight)

• 2 tablespoons Oil

• 4-5 Curry leaves

• 1 teaspoon Black mustard seeds

• 1 teaspoon Ginger (grated/chopped)

• 2 teaspoons Chopped onion

• ½ teaspoon Chopped green chilies

• 1 tablespoon Chana dal (Bengal gram)

• 1 cup Mixed vegetables

• ¼ teaspoon Chilli powder

• Salt and sugar (to taste)

• 1 teaspoon Coriander leaves (chopped)

• 1 teaspoon Lemon juice

• 2 tablespoons Roasted peanuts

Instructions:

1. Heat oil in a pressure cooker (without the lid).

2. Add mustard seeds, chana dal, and curry leaves. Be cautious as these ingredients will crackle.

3. Add ginger and chilies, and mix well.

4. Add mixed vegetables, roasted peanuts, and chili powder. Saute on high flame for 3 minutes.

5. Season with salt and sugar to taste.

6. Add soaked Bajra and enough water (2 cups water for 1 cup Bajra).

7. Close the lid and pressure cook the Upma for 2 whistles.

8. Allow the pressure to release naturally before opening the cooker.

9. Garnish with chopped coriander leaves and a squeeze of lemon juice before serving.

2. Kuler Ladoo: A Sweet and Nutritious Treat

These ladoos are a delicious and healthy snack made with Bajra flour and jaggery.

Ingredients:

• 6 tablespoons Bajra flour

• 2 teaspoons Ghee

• 3 tablespoons Jaggery (grated)

Instructions:

1. Heat ghee in a non-stick pan over low to medium flame.

2. Add grated jaggery and cook for 3-4 minutes, stirring constantly.

3. Add 60% of the Bajra flour and mix well on low flame.

4. Gradually incorporate the remaining Bajra flour to form a dough.

5. Divide the dough into equal portions and shape them into ladoos using ghee-greased palms.

6. Store in an airtight container for a quick and delicious dessert.

Conclusion:

Indian cuisine is a treasure trove of flavorful dishes incorporating various millets, cereals, seeds, and spices. With the growing concern about chronic diseases like stroke and heart attack, consuming vitamin and mineral-rich foods like Bajra is becoming increasingly important.

Bajra is considered safe for adults in moderate quantities. However, if you have any allergies to millets, consult your doctor before incorporating it into your regular diet. For people with celiac disease, Bajra offers a gluten-free alternative to grains like wheat and barley.