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Kodo Millet Fried Rice:
Are you looking for a healthier version of your regular fried rice that does not compromise on taste? Kodo Millet Fried Rice is the perfect alternative—wholesome, delicious, and incredibly nutritious. Packed with fiber and essential nutrients, this millet-based dish is especially beneficial for those aiming to lose weight or maintain a balanced diet.
Why Millet Fried Rice?
Fried rice is a globally loved dish, but when made with white rice, it may lack fibre and have a high glycaemic index. Replacing it with millets not only enhances its nutritional value but also adds a nutty texture and earthy flavour. Millet Fried Rice, especially with Kodo Millet, offers the perfect blend of health and taste, making it ideal for daily meals or lunch boxes.
Nutritional Benefits of Kodo Millet:
Kodo Millet is rich in vitamins, minerals, and phytochemicals. It is also rich in essential amino acids like lysine, threonine, valine, and sulfur-containing amino acids, and the ratio of leucine to isoleucine is about 2.0 (Ravindram, 1992; Antony et al, 1996). Kodo Millet is rich in vitamin B3, Vitamin B6, as well as minerals such as calcium (15.27 g), magnesium (122 mg), phosphorus (101 mg), and zinc (1.65 mg) per 100g.
It contains dietary fiber of 6.39 g and provides 331 KCal energy per 100 g of grain. According to the study of NIN, Hyderabad, Kodo Millet contains the highest amount of folic acid (39.99 mg) among all the millets.
Healthy Millet Recipes: Millet Recipes Blogs
Kodo Millet Fried Rice Recipe:
Let’s dive into how I made this flavourful and healthy millet fried rice using Kodo Millet.
Ingredients for Kodo Millet Fried Rice:
Kodo Millet – 1 cup (soaked for 6 hours and cooked)
Rice Bran Oil – 1 tbsp
Cumin Seeds (Jeera) – 1/2 tsp
Bay Leaves – 2
Dry Red Chillies – 3
Onion – 1 (chopped)
Capsicum – ½ (chopped)
French Beans – 2 Nos. (chopped)
Carrot 1 No. (chopped)
Cabbage – ½ cup (chopped)
Soybean – ½ cup (boiled)
Green Peas – ½ cup (fresh or frozen)
Spring Onion – 1/2 cup (chopped)
Crushed Black Pepper – 1/2 tsp
Salt – As per taste
Coriander Leaves – For garnish
Let us see how Kodo Millet Rice is cooked for making Kodo Millet Fried Rice.
Step-by-Step Preparation:
1.Soak & Cook the Kodo Millet
Soak 1 cup of Kodo Millet for 6 hours. Cook it with a 2.5:1 water ratio until the grains are soft but non-sticky. Set aside to cool.
2. Saute the Spices
Heat 1 tbsp rice bran oil in a heavy-bottomed kadai.
Add jeera, bay leaves, and dry red chillies. Let them splutter for a few seconds.
3. Add the Vegetables
Add chopped onion, followed by chopped carrot, capsicum, beans, and cabbage. Stir fry on a medium flame for 1–2 minutes.
4. Protein Boost
Add boiled soybean, green peas, and spring onion. Mix well.
Add salt as per taste.
5. Cook Covered
Cover the pan/Kadai with a lid and cook for 2 minutes to let the vegetables soften slightly.
6. Mix with Cooked Kodo Millet
Now add the cooked Kodo Millet rice. Stir on high flame for 1 minute, mixing everything thoroughly.
7. Final Touch
Add 1/2 tsp of freshly crushed black pepper and mix well. Turn off the flame. Plate the dish and garnish with chopped spring onion and fresh coriander leaves.
Your Healthy Kodo Millet Fried Rice is Ready!
This dish is not only nutrient-dense but also visually appealing and rich in flavour. It’s a fantastic choice for weight watchers, fitness lovers, or anyone who wants to enjoy a healthy, homemade meal.
Have you tried millet-based recipes before? Do let me know how this Kodo Millet Fried Rice turned out for you.
Share your suggestions, thoughts, or variations in the comments section below. I love hearing from my readers!
Eat healthy, stay fit, and embrace the millet lifestyle!
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Watch the recipe video here- Kodo Millet Fried Rice:
Author: Tapas Chandra Roy, A Certified Farm Advisor on Millets, ‘Promoting Millets from Farm to Plate’, and an Author of the book -” Millet Business Ideas-Empowering Millet Startups”. In a mission to take the forgotten grains- Millets to Millions. To remain updated on my blogs on Millets, please subscribe to my newsletter, and for any queries, please feel free to write to [email protected]