Hulled Millet
Hulled Millet
Table of Contents
Introduction to Hulled Millet
Fruits and Vegetables High in Zinc
Cooking with Hulled Millet: 3 Easy Steps
Read more about hulled millet: Health Benefits of Hulled Millet
Hulled Millet vs Other Grains
Storage Tips for Hulled Millet
Hulled Millet Recipes
Conclusion
Introduction to Hulled Millet
Hulled millet is an ancient grain that has been a dietary staple for thousands of years, particularly for countries in Africa and Asia. Their small, round seeds come from a species of grass called Panicum miliaceum and they have a mild flavor with a slightly nutty note. Hulled millet is a gluten-free grain that has become increasingly popular for its health and sustainability benefits.
Millet is pretty versatile, relatively easy to cook, and can fit into any number of dishes, from breakfast porridge to savory pilafs. on the other hand, is millet grains that have had their hard outer husk removed, making them more digestible and appropriate for human consumption.
Hulled millet nutritional benefits
Hulled millet is a nutrient powerhouse. Here is a summary of its nutritional profile (per 100 grams of uncooked millet):
Nutrient
Amount
Calories
378 kcal
Protein
11 g
Carbohydrates
73 g
Dietary Fiber
8.5 g
Fat
4.2 g
Iron
3 mg (15% DV)
Magnesium
114 mg (29% DV)
Phosphorus
285 mg (29% DV)
Vitamin B6
0.4 mg (20% DV)
Because, hulled millet is high in complex carbohydrates, this makes it a healthier source of energy. It also provides you with necessary vitamins and minerals, such as magnesium, phosphorus, and B vitamins, needed for general body health.
Tips for Cooking with Hulled Millet
Hulled millet is easy to cook, and its neutral flavor allows it to be used in a wide variety of recipes. Here are some common methods:
Basic Preparation:
In fact, rinsing millet under cold water helps limit impurities.
Ratio is 1 part millet to 2 parts water.
Boil the water, stir in the millet, lower the heat and cook gently for 20 minutes or until the water has evaporated.
Uses:
Millet Breakfast Porridge: Cook it in milk and sweeten with honey, cinnamon, or fresh fruits.
Salads: Use cooked millet as a base for grain salads, adding vegetables, herbs and a light dressing.
Side Dishes: Use millet instead of rice or quinoa in pilafs or as a side for curries.
Baking: Use millet flour in gluten-free baking recipes to achieve a unique texture and added nutrition.
The Health Benefits of Hulled Millet
Here are some health benefits of including hulled millet in your diet:
Supports Heart Health: Millet’s rich in magnesium which helps to regulate blood pressure and reduce the risk of heart diseases.
Aids Digestion — The dietary fiber content present in millet helps prevent constipation and enhances gut health, promoting a healthy digestive system.
Regulates Blood Sugar: Due to its low glycemic index, millet is an excellent food for diabetics or anyone concerned about their blood sugar levels.
Enhances Immunity: It is rich in minerals like iron and zinc and it activates immunity and gives energy to the body.
Encourages Weight Loss: Due to its high protein and fiber content, millet helps regulate cravings, making it a good option for anyone looking to maintain a healthy weight.
Hulled Millet vs Other Grains
Among all grains, hulled millet is prized for its own distinct qualities:
Feature
Quinoa
Rice
Gluten-Free
Yes
Yes
Varies
Protein (per 100g)
11 g
14 g
2.7 g (white)
Cooking Time
~20 minutes
~15 minutes
~18 minutes
Flavor
Mild/Nutty
Earthy/Nutty
Neutral
Quinoa may have more protein, but millet is cheaper and just as versatile. Millet has a better nutrition profile than rice and is also lower on the glycemic index scale.
Hulled millet should be stored as you would rice — in a cool, dry place, with 6 to 12 months of shelf life when sealed in an airtight container.
When storing hulled millet, to extend its freshness and quality:
Keep it in an airtight container at a cool, dry place.
For longer storage, refrigerate or freeze.
If you store the grain for long periods, look for any signs of rancidity.
Hulled Millet Recipes
Here are two easy, tasty recipes to check out:
Millet Breakfast Bowl
Ingredients:
1 cup cooked millet
½ cup almond milk
1 tbsp honey
½ tsp cinnamon
Whole or sliced fruits (berries, bananas)
Chopped nuts or seeds
Instructions:
Add cooked millet and almond milk to a pot. Heat gently.
Stir in honey and cinnamon.
Top with fresh fruits and nuts, and serve.
Savory Millet Pilaf
Ingredients:
1 cup hulled millet
2 cups vegetable broth
1 small onion (diced)
1 carrot (chopped)
½ cup peas
2 tbsp olive oil
Salt and pepper to taste
Instructions:
Sauté the onion and carrot in olive oil until they become tender.
*Stir in millet and toast for 2-3 minutes
Add vegetable broth, bring to a boil, then simmer until liquid absorbs (~20 minutes).
Add peas, season with salt and pepper and serve.
Conclusion
Hulled millet is a nutritious and versatile grain that should be part of your pantry. Its fairly neutral flavor, its high nutrient density, and its versatility, make it an amazing ingredient in many dishes. And whether you want a gluten-free alternative to grains or are simply trying to mix up your diet, hulled millet makes a great addition to your dishes. Give it a go in your recipes and reap the health benefits it has to offer, click here for more