Want to eat healthy? Try these 4 millet based recipes, from soup to veggie kabab

If you want to eat healthy, check out these chef-approved recipes that include millets, seasonal veggies and more.

Healthy foods are increasingly being integrated into everyday diets, as more people become health-conscious. At the same time, there is a growing emphasis on adding nutrient-rich millets, plant-based proteins, and seasonal ingredients to meals that nourish the body. But at the same time, the aim is to make the food tasty as well.

Try millet-based foods. (Pexels)

If you are hoping to spruce up your diet, we connected with celebrity chef Gautam Kumar, who shared a selection of wholesome and nutritionally rich recipes that find the perfect balance between health and taste.

1. Millet lentil soup with raw mango and golden garlic

Millet lentil soup is a five-lentil soup. (Picture credit: Chef Gautam)

Ingredients

For cooking (in pressure cooker)

• Toor dal: 20 g
• Moong dal: 10 g
• Malka masoor dal: 10 g
• Chana dal: 10 gm
• Sorghum millet flour: 10 gm
• Ragi millet flour: 10 gm
• Raw mango: 1 medium (approximately 70 g), peeled and diced
• Turmeric powder: 2 g (approx. 1/2 teaspoon)
• Salt: 5 g (approx. 1 teaspoon, or to taste)
• Water: 800 ml
• Refined Oil: 1 tablespoon

For tempering (tadka)

• Pure ghee: 4 tablespoons
• Garlic: 2 tablespoons, finely chopped
• Whole cumin seeds: 1 tablespoon
• Whole red chilli: 1 (adjust to your spice preference)
• Asafoetida (Hing): ¼ teaspoon
• Red chilli powder: 1 teaspoon (or to taste)
• Fresh green coriander: 100 g, chopped (divided)
• Poppy seed: 20 gm

Method

• Prepare the lentils: Rinse all four types of lentils together under cold running water at least 4 times, or until the water runs clear and all starch and residue are removed.
• Pressure cook the lentils: In a pressure cooker, combine the washed lentils, diced raw mango, turmeric powder, salt, water, and refined oil. Close the lid tightly.
• Cook: Place the pressure cooker on the stove over high heat. Cook until the cooker gives four whistles.
• Release pressure: Remove the cooker from the stove and let it cool down naturally until all the steam has been released before opening the lid.
• Roasting the millet flour: Heat two spoons of fat in a pan and roast both millet flours on slow heat till it turns into golden brown.
• Prepare golden garlic: Heat the pure ghee in a small pan over medium heat. Add the chopped garlic and fry until it turns golden brown and crispy
• Prepare tempering: To the same ghee in the pan, add the whole cumin seeds, whole red chilli, and asafoetida. Let them splutter and become fragrant (this usually takes about 30 seconds).
• Combine and simmer: Carefully add the boiled lentils and raw mango mixture from the pressure cooker into the tempering pan. Add the roasted Millet flour. Stir well.
• Season and adjust: Add the red chilli powder and half of the chopped fresh coriander to the soup. Let the soup simmer for 5-7 minutes. Adjust the consistency by adding a little more hot water if desired. Taste and adjust salt or other seasonings as needed.
• Serve: Once the soup reaches the desired consistency and taste, pour it into individual soup bowls. Garnish generously with the reserved golden-fried garlic and the remaining fresh chopped coriander. Serve hot.

2. Proso millet and vegetable seekh kebab

Ingredient

Grains

• Proso Millet (Soaked 1 hour):100 g

Vegetables

• Carrots, French Beans, Cauliflower, Green Peas (Finely chopped)- 80 g each

Base and binder

• Boiled Potato (Peeled & Grated): 100 g
• Paneer (Freshly Grated): 60 g
• Roasted Gram Flour (Besan ): 70 g
• Bread Crumbs (Panko or fresh): 50 g
• Corn flour: 20 g

Fats

• Pure ghee: 60 g
• Unsalted butter (for basting)- 20 g

Aromatics

• Ginger (Finely chopped): 20 g
• Green chillies (Finely chopped): 10 g
• Fresh coriander (Finely chopped): 20 gm

Spices

• Salt- To taste
• Yellow chilli powder: ¼ tsp
• Garam masala - ¼ tsp
• Chaat masala (for sprinkling) -¼ tsp

Try this tasty kabab. (Picture credit: Chef Gautam)

Method

Preparation of proso millet

• Boil: Drain the soaked millet and add to boiling water. Cook for 15–20 minutes until tender but not mushy. Drain thoroughly.
• Dehydrate: Heat 40g of ghee in a heavy-bottomed pan. Sauté the cooked millet on medium heat until any residual moisture evaporates and the grains appear distinct. Set aside to cool completely.

Vegetable and base prep

• Sauté: Heat the remaining 20g of ghee. Sauté the finely chopped carrots, beans, cauliflower, and peas. Cook until tender and dry. Note: If the vegetables release water, cook on high heat to ensure the mixture remains firm.
• Combine: In a large mixing tray (Parat), combine the cooled millet, sautéed vegetables, grated potatoes, and grated paneer. Add the ginger, green chillies, and coriander.

Seasoning and binding

• Incorporate the salt, yellow chilli powder, and garam masala. Mix gently.
• Add the roasted gram flour, bread crumbs, and corn flour.
• The ‘Palm Mix’: Using the base of your palm, mash and mix the ingredients until they form a cohesive, pliable dough that holds its shape.

Grilling and finishing

• Skewering: Divide the mixture into equal portions. Wrap each portion around a metal skewer, shaping them into uniform cylinders (approx. 5–6 inches long).
• Grilling: Prepare a charcoal grill or preheat an oven to 200°C. Grill the kebabs, rotating frequently.
• Basting: Periodically brush the kebabs with melted butter to keep them moist and achieve a golden-brown char.
• Service: Carefully slide the kebabs off the skewers. Dust with chaat masala and serve hot with mint chutney

3. Kesar amaranth phirni

Ingredient

• Full cream milk: 1 Litre
• Amarnath flour (raiira atta): 60 gm
• Ghee (clarified butter): 20 gm’
• Sugar: 200 gm (adjust to taste)
• Saffron strands: 0.3 gm
• Green cardamom powder: ¼ teaspoon

Method

• Toast the flour: Heat the ghee in a heavy-bottomed frying pan over low heat. Add the amaranth flour and sauté gently until it becomes fragrant and turns a light golden brown. Set aside.
• Reduce the milk: In a separate large saucepan, bring the milk to a boil. Lower the heat and let it simmer for 7 to 8 minutes, stirring occasionally to prevent sticking.
• Combine: Slowly whisk the sautéed amaranth flour and cardamom powder into the simmering milk. Ensure there are no lumps.
• Thicken: Continue to cook on low heat, stirring frequently. Once the mixture reaches a thick, pudding-like consistency, stir in the sugar. Cook for another 2 to 3 minutes until the sugar is fully dissolved.
• Infuse saffron: Warm 10 ml of milk and soak the saffron strands in it for a few minutes. Stir this saffron infusion into the Phirni to give it a rich golden hue.
• Cool and set: Remove the pan from the heat. Allow the Phirni to cool to room temperature, then transfer it into individual serving bowls or a large glass dish.
• Garnish and serve: Refrigerate until chilled. Garnish with additional saffron strands before serving

4. Saffron samak kulfi

Ingredients

• Barnyard millets (Samak ke Chawal): 50 gm
• Milk, full cream: 1 litre
• Sugar: 250 gm
• Green cardamom powder: ½ teaspoon
• Cashew nuts (Chopped): 20 gms
• Pistachio (Peeled and chopped): 15 gm
• Saffron: 0.5 gm

Try this yummy kulfi recipe. (Picture credit: Chef Gautam)

Method

• Soak the barnyard Millet for four hours in lukewarm water, grind it with a little water into a smooth paste and strain to get the milky texture.
• Heat a thick-bottomed pan and pour the milk into it
• Bring it to a boil, then lower the heat. Let it simmer until the milk reduces to half of its quantity. Keep stirring in between; it doesn't stick to the bottom.
• Slowly pour the millet paste into the boiling milk.
• Keep stirring continuously for 5–7 minutes. The milk will start to thicken quickly because of the millet.
• Add the sugar and stir until it dissolves completely.
• Add the cardamom powder and chopped nuts.
• Soak the saffron in 20 ml of lukewarm milk and stir for a while, then add it to the pan
• Turn off the heat and let the mixture cool down to room temperature. It will get even thicker as it cools.
• Pour the mixture into kulfi moulds.
• Place them in the freezer for 6 to 8 hours (or overnight) until set.
• To take the kulfi out easily, dip the bottom of the mould in warm water for a few seconds and serve in frozen form.