Kodo Millet: Benefits, Nutritional Value, and Tasty Recipes

Traditional grains like millet have significantly returned in recent years as people seek wholesome, sustainable, and gluten-free alternatives to mainstream grains. Among the various types of millet, Kodo millet holds a special place for its impressive nutritional benefits and versatility in cooking. Known as “kodra” in India, this ancient grain has been cultivated for thousands of years and is praised for its high fiber, protein, and antioxidant content.

Whether you’re new to millet or looking to expand your collection of healthy recipes, Kodo millet can add both taste and nutrition to your meals. Let’s dive deeper into the benefits of this supergrain and learn how to cook with it through simple and delicious recipes!

What is Kodo Millet?

Kodo millet (Paspalum scrobiculatum) is a small, hearty grain that thrives in dry, drought-prone regions. It has been cultivated in parts of Asia and Africa for centuries and remains a staple in rural India. Kodo millet is often valued for its ability to grow in less fertile soil, making it a sustainable and climate-resilient crop.

Nutritional Profile of Kodo Millet

Kodo millet is packed with essential nutrients and is especially high in dietary fiber, making it beneficial for digestive health and blood sugar regulation. Here’s a breakdown of its key nutrients:

• Fiber: High fiber helps improve digestion and keeps blood sugar levels stable.
• Protein: With a good amount of protein, Kodo millet supports muscle health.
• Antioxidants: Contains polyphenols that fight free radicals, reducing inflammation.
• Minerals: Rich in iron, magnesium, and calcium, it supports bone health and energy production.

Nutritional Value of Kodo Millet

Kodo millet is packed with essential nutrients, making it a valuable addition to a balanced diet. Here’s a breakdown of its nutritional components per 100 grams (uncooked):

• Calories: 353 kcal
• Protein: 8.3 grams
• Fiber: 9 grams
• Carbohydrates: 65.9 grams
• Fats: 3.6 grams
• Calcium: 27 mg
• Iron: 1.7 mg
• Magnesium: 64 mg
• Potassium: 188 mg
• Antioxidants: Contains polyphenols that help combat oxidative stress and inflammation

Kodo millet’s high fiber content promotes digestive health, and its rich mineral content, including magnesium and potassium, is excellent for bone health and maintaining normal blood pressure levels. The millet’s antioxidants, including polyphenols, have additional benefits for heart health and reducing inflammation.

How to Use Kodo Millet?

Kodo millet can be cooked and used in a variety of ways, much like rice or quinoa. Below mentioned are some popular ways to include it in your meals:

1. Boiled as a Base Grain: Use it as a substitute for rice in main dishes or side dishes.
2. Breakfast Porridge: Boil Kodo millet with milk or water, adding fruits, nuts, or honey for a nutritious breakfast.
3. Salads: Mix cooked Kodo millet with fresh vegetables, herbs, and a dressing for a wholesome grain salad.
4. Soups and Stews: Add Kodo millet to soups and stews to increase thickness and nutritional value.
5. Baking: Kodo millet flour can be used to make gluten-free breads, muffins, and pancakes.
6. Traditional Recipes: Try it in Indian dishes like khichdi, upma, or pongal.

Easy and Nutritious Kodo Millet Recipes

1. Kodo Millet Upma

This is a savory and filling breakfast dish that’s perfect for a wholesome start to the morning. You can also pair it with a side of coconut chutney or yogurt for added flavor and nutrition.

Ingredients:

• 1 cup Kodo millet
• 1 tablespoon oil or ghee
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 onion, finely chopped
• 1 carrot, finely chopped
• 1/2 cup green peas
• Salt to taste
• Fresh cilantro for garnish

Instructions:

1. Rinse the Kodo millet and soak it in water for 30 minutes. Drain well.
2. In a pan, heat oil or ghee and add mustard and cumin seeds. Once they crackle, add the chopped onion and sauté until translucent.
3. Add carrots, peas, and any other vegetables you like. Cook until they soften.
4. Add the Kodo millet and stir, adding salt to taste. Pour 2 cups of water, cover, and cook until the millet is soft and the water is absorbed (about 10–12 minutes).
5. Garnish with fresh cilantro and serve hot.

Benefits: This upma is a fiber-rich, balanced dish that keeps you energized throughout the day.1.

2. Kodo Millet Khichdi

Kodo millet khichdi is a wholesome and comforting dish ideal for lunch or dinner.

Ingredients:

• 1 cup Kodo millet
• 1/2 cup split yellow moong dal
• 1 teaspoon turmeric powder
• Salt to taste
• 1 tablespoon ghee
• 1 teaspoon cumin seeds
• 1 green chili, chopped
• Fresh ginger, grated
• Fresh cilantro for garnish

Instructions:

1. Rinse and soak the millet and moong dal for 30 minutes, then drain.
2. In a pot, add the ghee and cumin seeds. Once they crackle, add the green chili and grated ginger.
3. Add millet, dal, turmeric, salt, and 4 cups of water. Stir well, then cover and cook until the millet and dal are soft (around 20 minutes).
4. Garnish with cilantro and serve hot, possibly with a side of yogurt.

Benefits: This khichdi is a warm, easy-to-digest meal that’s great for gut health.

Health Benefits of Kodo Millet

1. Supports Weight Management: The high fiber content in Kodo millet promotes satiety and helps in controlling hunger, aiding weight management.
2. Good for Diabetes: With a low glycemic index, Kodo millet helps regulate blood sugar levels, making it suitable for diabetics.
3. Boosts Digestive Health: Fiber-rich Kodo millet promotes healthy digestion, reduces constipation, and improves gut health.
4. Heart Health: The magnesium and fiber in Kodo millet contribute to better heart health by reducing cholesterol and controlling blood pressure.
5. Bone Strength: The calcium and phosphorus in Kodo millet support strong bones and reduce the risk of osteoporosis.

How to Store Kodo Millet?

To ensure freshness and maintain the nutritional quality of Kodo millet, follow these storage tips:

1. Dry Storage: Store uncooked Kodo millet in an airtight container in a cool, dry place. Avoid areas with high humidity to prevent mold.
2. Refrigeration: For extended storage, especially in warmer climates, you can keep Kodo millet in the refrigerator. This helps preserve its freshness and prevents spoilage.
3. Cooked Storage: Once cooked, store Kodo millet in an airtight container in the refrigerator. It should be consumed within 3–4 days.
4. Freezing: You can freeze cooked Kodo millet in portioned containers or bags. This allows you to prepare meals in advance and simply reheat when needed.

By properly storing Kodo millet, you can enjoy its nutritional benefits over a longer period, minimizing waste and keeping this healthy grain ready for your meals.

Related Read:Pearl Millet (Bajra): Nutritional Value, Benefits, and Uses!

Frequently Asked Questions

Here are a few interesting FAQs on Kodo Millet

Conclusion

Kodo millet is a nutrient-dense, versatile grain that’s easy to incorporate into a balanced diet. From breakfast upma to comforting khichdi, Kodo millet can be enjoyed in different recipes. It provides fiber, protein, and essential minerals. It’s an excellent choice for anyone looking to enhance their diet with sustainable, health-promoting foods. 

By including Kodo millet in your weekly meal plan, you’re not only supporting your health but also contributing to the resurgence of ancient grains in modern diets.