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Millet Recipes

Gut-Friendly food prepared with Wholesome Millets, Pure Ingredients & Honest Foods from MilletMantram

Ambali (Traditional Fermented Millet Gruel)

Ingredients: 1)Any one Siridhanya millet (Little millet / Kodo millet / Barnyard millet / Browntop millet) – ½ cup 2)Water – 2½ to 3 cups 3)Salt – to taste (added at time of consumption)

Steps to Follow: 1)Rinse the siridhanya millet thoroughly and soak it in water for 6–8 hours. 2)Cook the soaked millet with 2½ to 3 cups of water until it is well cooked and mashable. 3)Allow the cooked millet to cool down completely. 4)Mash the cooked millet well using clean hands. 5)Transfer the mashed millet into a mud pot or earthen vessel.Add sufficient water to make it into a thin gruel consistency. 6)Cover the vessel and allow it to ferment overnight (8–10 hours) at room temperature. 7)The next morning, stir the fermented ambali well. 8)Add salt only at the time of consumption.

Consumption Method: Ambali should be consumed fresh in the morning on an empty stomach. It can be consumed plain or diluted further with water, as needed.

Note: Fermentation is essential; ***Important*** do not refrigerate during fermentation. ****Salt should never be added before fermentation. ****Using a mud pot enhances fermentation and taste.

Millet Upma

Ingredients:

Little Millet / Foxtail Millet / Barnyard Millet – 1 cup

Water – 2½ cups

Cold-pressed sesame oil or cow ghee – 1½ tbsp

Mustard seeds – ½ tsp

Cumin seeds – 1 tsp

Split Bengal gram (chana dal) – 1 tbsp

Split black gram (urad dal) – 1 tbsp

Fresh ginger (finely chopped) – 1 tsp

Green chilies (slit) – 1–2 (optional)

Curry leaves – 1 sprig

Onion – 1 small, finely chopped

Vegetables (optional):

Carrot (finely chopped),

Beans,

Bottle gourd,

Rock salt – to taste

Fresh coriander – for garnish

Lemon juice – ½ tsp (optional)

Steps to Follow:

1)Wash millet thoroughly 2–3 times,

2)Soak for 30 minutes, then drain completely

3)Dry-roast the millet on low flame until aromatic; keep aside

4)Heat oil or ghee in a thick pan

5)Add mustard seeds and allow them to splutter

6)Add cumin seeds, chana dal, and urad dal; sauté until golden

7)Add ginger, green chilies, and curry leaves; sauté briefly

8)Add onions (if using) and cook until translucent

9)Add vegetables (if using) and sauté for 2–3 minutes

10)Pour in water and add rock salt; bring to a gentle boil

11)Lower flame and slowly add roasted millet while stirring continuously

12)Cover and cook on low flame for 8–10 minutes

13)Switch off heat and let it rest covered for 5 minutes

14)Fluff gently with a wooden spatula

15)Garnish with coriander and a few drops of lemon juice if desired

Serve and Eat Tips:

*Serve warm, not piping hot

*Best eaten fresh and before sunset

*Pair with:

Coconut chutney (stone-ground)

Homemade curd (daytime only)

Plain buttermilk

*Eat mindfully, chew well, and avoid overeating for best digestion

MilletMantram Tip:

👉 Always roast millets lightly after soaking – this removes bitterness and makes the upma soft yet non-sticky.

Millet Idli

Ingredients

Little Millet / Foxtail Millet / Barnyard Millet – 1½ cups

Whole Urad Dal (skinned) – ½ cup

Fenugreek (methi) seeds – ½ tsp

Water – as needed (for soaking & grinding)

Rock salt – to taste

Cold-pressed oil or ghee – for greasing idli plates

Steps to Follow

1)Wash millet thoroughly 2–3 times and soak for 6–8 hours

2)Wash urad dal and fenugreek seeds; soak for 4–5 hours

3)Drain Urad dal and Grind into a smooth, fluffy batter using minimal water

4)Drain millet and grind into a slightly coarse, grainy batter

5)Combine both batters gently by hand

6)Add rock salt and mix in one direction only

7)Cover and ferment naturally for 10–14 hours in a warm place

8)Batter should rise slightly and feel airy (not sour)

9)Grease idli plates lightly

10)Pour batter into molds without pressing

11)Steam on medium heat for 12–15 minutes

12)Switch off heat and let rest for 2 minutes

13)Remove idlis gently using a wet spoon

Serve and Eat Tips:

*Serve hot on a fresh banana leaf

*Best paired with:

Stone-ground coconut chutney

Mild vegetable sambar (daytime only)

*Eat fresh, warm, and before sunset

*Chew slowly for better digestion

*Avoid reheating for khadar discipline

MilletMantram Tip:

Always use fermented batter, never baking soda

Avoid mixing rice flour or instant mixes

Hand-grinding or slow wet-grinding improves softness and gut health

Ideal for breakfast or early lunch