Pear Millet in Hindi is called Bajra which is a nutritious and versatile grain that has been cultivated for thousands of years. It is one of the most widely consumed types of millet and holds significant cultural and culinary importance in many countries. Since ancient times, this cereal grain has been exceptional in many traditional kitchens. Sadly many people are still not aware of its nutritional benefits. Thus, this article will introduce the audience to the benefits of its different dishes and their nutritional content. Besides, you may find some delicious recipes here.
If you are looking for gluten-free food options that could be tasty and healthy, keep reading I can tell you from where you can shop them!
Benefits of Bajra on various diseases
Bajra, also known as pearl millet, is a nutrient-rich grain that offers several health benefits. Here are some key benefits of including bajra in your diet:
1. Diabetes Controller:
Apart from cardiovascular diseases, the second chronic disease is diabetes. From children to adults, everybody is getting affected by these unhealthy physical conditions. The most alarming thing is diabetes further affects other vital organs like the kidney and eyes. Clinical practitioners and researchers have pointed out unhealthy lifestyle habits as the root cause of diabetes.
Bajra has a low glycemic index (GI), which means it causes a slow and gradual rise in blood sugar levels compared to high-GI foods.
A good grain choice is highly imperative to protect you and your family from any long-term diseases. Anybody who has diabetes can consume Bajra as primary grain. Fiber-rich foods are always a blessing for diabetic patients. The lower Glycemic Index (GI), if compared with white rice and bread, makes it an excellent breakfast or lunch option. The GI value of most millets ranges from 43 to 68. So, it’s far better than any refined food product.
2. Constant Source Of Essential Minerals:
You will agree that beauty is incomplete without healthy glowing skin. Hair, nails, and skin all require a constant supply of essential minerals and vitamins. To maintain such balance, people are taking the help of supplements. But, mostly, these supplements have serious side effects. So, it’s important to intake the right foods instead of gulping vitamin pills.
Bajra includes content like protein, niacin, iron, zinc, folate, and Vitamin B6. Besides, the constant supply of omega-3 fatty acids needs to be considered. You might observe that rural people consume Bajra to maintain healthy hair and nails. Regular intake of this cereal may devoid the chances of vitamin and mineral deficiencies.
3. Weight Loss Blessing:
Three out of six people are struggling with weight loss challenges. Some may get bored with strict diets; many possibly lack regular physical training. We understand that for workaholic people, it is challenging to maintain strict protocols. So, you can do one thing, include a bowl of Bajra in your daily diet. Considering the source of complex carbohydrates, pearl millet can make you full for a long time. The calorie density is pretty low. Live a vibrant life without wasting time counting calories or binging on snacks, and we have even added some recipes below , so keep reading it!
Chart of nutrition
The popularity of Bajra came to the limelight when scientists discovered its nutritional benefits. Bajra is a protein, magnesium, fiber, iron, and phosphorus power pack. So, you can replace it with anything like oats, quinoa, or rice. Here is the nutritional profile of Bajra dishes.
| Calories | 201 |
| Carbohydrate | 40 gms |
| Protein | 6 gms |
| Fat | 1.7 gm |
| Fiber | 2 gms |
| Sodium | 286 mg |
| Magnesium | 18% of DV |
| Iron | 6% of DV |
| Folate | 8% of DV |
| Phosphorus | 14% of DV |
| Zinc | 14% of DV |
| Niacin | 14% of DV |
| Thiamine | 15% of DV |
| Vitamin B6 | 11% of DV |
| Riboflavin | 11% of DV |
Dishes That You Should Try Using Bajra!
1. Bajra Upma:
When you’re getting late for the office, what can be better than a bowl of Upma? It is enough to satisfy your appetite.
Ingredients:
- Bajra (soaked overnight): 1 Cup
- Oil: 2 tbsp
- Curry leaves: 4-5 nos
- Black mustard seeds: 1 tsp
- Grated/ chopped ginger: 1 tsp
- Chopped onion: 2 tsp
- Chopped green chilies: ½ tsp
- Chana dal (Bengal gram): 1 tbsp
- Mixed vegetables: 1 cup
- Chilli powder: ¼ tsp
- Salt, sugar: to taste
- Coriander: 1 tsp
- Lemon juice: 1 tsp
- Roasted peanuts: 2 tbsp
Instructions:
- Take a pressure cooker and heat it without the lid. Add oil and let it heat for some time. Then add mustard seeds, chana dal, and curry leaves. Be a little cautious while adding these three items as it crackles. Now add ginger and chilies to mix well.
- Add mixed vegetables, salted peanuts, and chili powder. After 3 minutes, add salt and sugar as per your taste and saute on high flame.
- Now it’s time to add Bajra with water. After cooking for a few minutes, add 2 cups of hot water for 1 cup of Bajra and close the lid. Pressure cook the Upma for 2 whistles.
- Allow the vapor to escape and open it. You can add lemon juice and coriander while serving hot.
3. Kuler Ladoo:
Ingredients:
- Bajra flour: 6 tbsp
- Ghee: 2 tsp
- Jaggery grated: 3 tbsp
Instructions:
- Heat the non-stick pan with low to medium flame and add ghee. Now, add all the grated jaggeries and let them mix for 3 to 4 minutes.
- Add 60% of Bajra flour and mix it well on low flame. Now add the remaining Bajra flour to make the dough.
- Divide the entire mix into equal portions. Take ghee in your palm and make ladoos.
- Store it in an air-tight container to serve as a quick dessert.
It can be concluded that Indian Dishes are a perfect blend of various millets, cereals, edible seeds, and spices. Moreover, considering the unprecedented growing incidence of chronic diseases like stroke and cardiac arrest, consumption of vitamin mineral-rich foods is primarily essential and Bajra is one kind.
Bajra or pearl millet is considered to be safe for adults if consumed in moderate amounts. However, if one has any allergic reaction to millet, consult your doctor before adding it to a regular diet. Bajra has given excellent results for people suffering from celiac disease. It avoids the chances of contamination by gluten.
If you want to know where to buy millet or value-added millet products and if you are looking for gluten-free food options then you are at the right place, check our website to shop!
If you are willing to know more about other types of millets, how to cook them, and easy recipes using millets? Read all about it in our blog section.
