Proso Millet:

Proso millet (PM) is one of the oldest cultivated cereal grains and is widely grown in semi-arid regions due to its drought tolerance and short growing period. It is a highly nutritious millet that requires minimal water and can thrive in poor soil conditions. Proso millet is valued for its rich nutrient profile and is considered beneficial for maintaining overall health and managing lifestyle-related disorders.

Cultivated:

Proso millet is cultivated in several parts of India, particularly in Tamil Nadu, Karnataka, Andhra Pradesh, Maharashtra, and Madhya Pradesh. It is generally grown during the Kharif season and matures within 60–90 days. The crop is well suited for dryland farming and can withstand harsh climatic conditions.

Benefits:

Improve Digestion

Helps in Weight Management

Supports Heart Health

Rich in Protein and Minerals

Provides Sustained Energy

Helps Maintain Blood Sugar Levels

Nutritional Value:

Protein – 12.5

Carbohydrate – 70.4

Fat – 1.1

Minerals – 1.9

Fiber – 2.2

Calcium – 0.8

Iron – 0.9

How to Store:

Proso millet has a good shelf life when stored properly. Store Proso Millet Rava or whole millet in a tightly closed container in a cool, dry, and dark place away from moisture and direct sunlight.

How to Cook:

Proso Millet Upma Recipe

Ingredients

1 cup proso millet rava

2 cups water

1 onion, finely chopped

1 green chilli, chopped

1 teaspoon mustard seeds

1 tablespoon oil or ghee

Few curry leaves

Salt to taste

Wash the proso millet rava and keep it aside.

Heat oil or ghee in a pan and add mustard seeds. Allow them to splutter.

Add curry leaves, green chilli, and chopped onions. Sauté until the onions become translucent.

Pour in water and add salt. Bring the water to a boil.

Slowly add the proso millet rava while stirring continuously to avoid lumps.

Reduce the flame, cover, and cook for 8–10 minutes until all the water is absorbed.

Switch off the flame and let it rest for a few minutes.

Serve hot with coconut chutney, pickle, or sambar.

Recipes:

Upma

Dosa

Pongal

Idli

Payasam

Regional Names:

English – Proso Millet

Tamil – பனிவரகு

Malayalam – പനിവരക്

Hindi – Cheena

Kannada – Baragu

Telugu – Varigalu / Panivaragu