Barnyard Millet Benefits | Kuthiraivali is a common millet found commonly in north India as well as in some parts of South India. Echinochloa frumentacea is a scientific name for Barnyard Millet / Sanwa rice, Kuthiraivali in Tamil, Jhangora in Hindi, Odalu in Telugu, Kavadapullu in Malayalam, Oodalu in Kannada. Barnyard Millet is also one of the best alternatives to hybrid white rice for regular consumption.
In South India Barnyard Millet / Kuthiraivali is cultivated in southern districts like Madurai, Theni and its surroundings. Barnyard Millet is a small grain with husk coated and grey in color. It’s one of the soft and tasty millet that goes well for creamy foods like pongal, curd rice etc.
Kuthiraivali / Barnyard Millet is a gluten free grain rich in dietary fiber, iron, zinc, calcium, protein, magnesium, fat, vitamins, and some essential amino acids. Barnyard millet grains are available as parboiled, dehulled form to cook and consume in a similar way to rice.
Barnyard Millet Nutrients
- Calories: 300 kcal
- Dietary Fiber: 13.6 grams
- Protein: 11 grams
- Fat: 3.6 grams
- Carbohydrate: 55 grams
- Calcium: 22 mg
- Vitamin B1: 0.33 mg
- Iron: 18.6 mg
- Vitamin B2: 0.10 mg
- Vitamin B3: 4.2 mg
Some Benefits of Barnyard Millet / Kuthiraivali
- Good For Diabetes
- Low Glycemic Index
- Rich in dietary fiber, Antioxidants, protein, Iron
- Helps Relieve Constipation
- Antimicrobial
- Low in calories
- Strengthens Bones
- Helps Reduce Blood Cholesterol Levels
- Anti-inflammatory
- Strengthens Immune System
- Helps lower blood glucose
- Anti-carcinogenic
What dishes can we make using Barnyard Millet?
We can make millet rice utilizing dehusked barnyard millet for lunch meal with sambar, rasam, kootu, and poriyal, or we can make any type of rice using millet, such as millet coconut rice or millet tomato rice.
Barnyard millet can also be prepared as rava or flour to make upma, dosa, idli, laddo, snacks, or desserts.
How to cook Barnyard Millet?
First Barnyard millet should be washed two to three times before being soaked for 20 to 40 minutes in clean water. Millets shouldn’t be over soaked for more than a couple of hours. Then Stain the water and keep it ready to cook. Add four or five times more so water to a pot and heat it. Add the soaked Barnyard millets after it begins to boil, and simmer for 6 to 8 minutes. When cooked, take the starch out. For lunch, serve Barnyard Millet Rice with south Indian sambar, kootu, poriyal, etc. This can also be used to make several types of millet rice, such as Tomato Rice and Fried rice.
We can make millet rice utilizing dehusked barnyard millet for lunch meal with sambar, rasam, kootu, and poriyal, or we can make any type of rice using millet, such as millet coconut rice or millet tomato rice.
Barnyard millet can also be prepared as rava or flour to make upma, dosa, idli, laddo, snacks, or desserts.
First Barnyard millet should be washed two to three times before being soaked for 20 to 40 minutes in clean water. Millets shouldn’t be over soaked for more than a couple of hours. Then Stain the water and keep it ready to cook. Add four or five times more so water to a pot and heat it. Add the soaked Barnyard millets after it begins to boil, and simmer for 6 to 8 minutes. When cooked, take the starch out. For lunch, serve Barnyard Millet Rice with south Indian sambar, kootu, poriyal, etc. This can also be used to make several types of millet rice, such as Tomato Rice and Fried rice.
