Nutritious and tasty, millet stir fry makes a light refreshing meal. In this millet recipe, I have cooked chena millets (Proso millets) with plenty of vegetables to make a healthy vegetarian stir fry or should I call it a millet pilaf? 🙂
If you still haven’t discovered the wonderful world of millets, you have to start soon. Given the versatility of millets, you will have fun cooking with millets. Whole millets can easily replace rice, couscous, bulgur and other grains. Millet flour is a great alternative for wheat flour. Millets are amongst the most nourishing grains. They are highly alkaline and naturally gluten free. They are easy to digest and in India, millet porridge is highly recommended for babies as well.
The chena millet I have used in this simple stir fry recipe comes from the plains of Rajasthan. I love the slightly sweet earthy flavour and the fluffy, grainy texture of this little millet. The closest cousin for texture would be couscous.
While they are the oldest grains, I wouldn’t be wrong to say that my generation completely skipped growing up on millet, which is why we also lack recipes with millets. I find it quite interesting to find old traditional millet recipes and also adapting common rice and wheat recipes with millets for a healthier alternative like in this stir fry recipe or bajre ki roti instead of regular wheat chapati.
If you like this recipe, it will be great if you can leave a rating and/or a comment!
Millet stir fry with vegetables
Ingredients (1cup = 240ml; 1tbsp = 15ml; 1tsp = 5ml)
- 1 cup proso millet cheena millet or little millet
- 2 cloves garlic minced
- 1 inch ginger grated
- 1 green chilli slit in half and seeds removed
- 1 onion chopped
- 1 cup chopped mixed vegetables I have used carrots, french beans, red and green bell pepper
- 1 tsp turmeric powder
- 2 tsp cumin powder
- 1 tsp coriander powder
- Salt to taste
- red pepper to taste
- 1 tbsp oil
- fresh coriander leaves
- Wash the millets in a fine sieve under running water. Soak for 10 mins while you prepare the vegetables.
- Heat oil in a deep pot. When the oil is hot, add garlic, green chilli and ginger. Sauté for a minute.
- Add chopped onions, other vegetables and all the spices. Mix well and cook for 2 minutes.
- Drain the millets and add to the pot. Add 2 cups of water (you can also use vegetable stock for added flavour) and cook on medium high till there is a boil.
- Reduce the heat to low and cook covered, with a little opening, till all the water is absorbed and the millet is cooked through.
- Garnish with fresh coriander leaves and serve with lightly spiced homemade yogurt.
- Different millets can take different amount of water to cook. Chena millet (proso or little millet) takes two but some may take 3 times water.
- I have used slit green chilli without its seeds to keep the heat low. For a spicier stir fry, finely chop the chillies.
- If you are adding stock, make sure to check on salt as stock usually has lot of salt.
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I hope you try this a millet-y twist on the popular veg fried rice. I am sure you will enjoy it. There is no hard and fast rule to the vegetables that can be added to this recipe. Just make sure to add a mix of soft and crunchy vegetables. Send me a question, a picture, leave a comment or connect with me on Facebook, Twitter, Google+, Pinterest and Instagram. Would love to start a conversation, share recipes, cooking experiences and food stories from India and around the world.