Forgotten Grains: Barnyard Millet in Indian Cooking

In the fast-paced world of refined grains and instant meals, India’s ancient grains like barnyard millet (called Sanwa, Kuthiraivali, or Jhangora depending on region) are making a quiet but powerful comeback. Traditionally consumed across Himalayan villages and Southern farmlands, barnyard millet is more than just a health trend—it’s a cultural return to slow, seasonal, and sustainable food.

What is Barnyard Millet?

Barnyard millet is a small-seeded grain grown mostly in Uttarakhand, Karnataka, Tamil Nadu, and parts of the Northeast. It’s gluten-free, high in iron, low on the glycemic index, and rich in dietary fiber. Known as:

• Sanwa in Hindi
• Kuthiraivali in Tamil
• Udalu in Telugu
• Jhangora in Uttarakhand

It has been a fasting staple, especially during Navratri and other festivals where rice and wheat are avoided.

Regional Culinary Highlights Featuring Barnyard Millet

Uttarakhand: Jhangora Kheer

In the hills of Uttarakhand, barnyard millet is used to make Jhangora ki Kheer, a creamy, sweet dessert flavored with cardamom and nuts.

Recipe Insight:
Soaked jhangora is cooked in milk till it thickens and then sweetened. It's lighter than rice kheer and often offered during Pahadi festivals.

Tamil Nadu: Kuthiraivali Pongal

This savory millet version of Pongal includes moong dal, curry leaves, pepper, and ghee—perfect for breakfast or light dinners.

Gluten-free
High in protein
Loved by health-conscious households

Maharashtra: Sanwa Bhakri & Upma

In Maharashtra, barnyard millet flour is used to make flatbreads (bhakris) or grain-based upma, ideal for fasting days. Often eaten with peanut chutney, cucumber raita, or sabudana khichdi.

Andhra & Telangana: Udalu Pulihora

Barnyard millet replaces rice in lemon rice-style dishes like Pulihora, bringing a tangy twist to traditional recipes while keeping the dish light and diabetic-friendly.

North India: Fasting Khichdi

During Navratri, barnyard millet is commonly used as a rice substitute to make light khichdi with potatoes and peanuts—cooked in ghee and cumin.

Health Benefits: Why Barnyard Millet Deserves Your Plate

• Gluten-Free: Ideal for those with gluten intolerance
• Diabetic-Friendly: Low GI helps manage blood sugar
• Iron-Rich: Prevents fatigue, especially for vegetarians
• Satvik & Light: Excellent for fasting or detox days
• Versatile: Works in both savory and sweet dishes

Cultural Significance

• Fasting Rituals: Used during Navratri, Shivratri, and Ekadashi
• Ayurvedic Approvals: Considered a sattvic grain in many traditional wellness systems
• Village Staples: In pre-rice times, millets like barnyard were everyday staples across tribal and rural India

‍Tips for Cooking with Barnyard Millet at Home

• Soak for 15–20 mins before cooking to reduce cooking time
• Use 2:1 water to millet ratio for fluffy grains
• Toast lightly in ghee before adding water for deeper flavor
• Experiment: Replace rice in your pulao, dosa batter, or even as a salad base

Where to Try It When Traveling in India

Long before quinoa became a global buzzword, India had its own powerhouse of ancient, climate-resilient grains—millets. With the UN declaring 2023 as the International Year of Millets, there's never been a better time to explore how different regions of India are bringing forgotten grains like barnyard millet (jhangora), little millet (kuthiraivali), and foxtail millet (udalu) back to the plate.

In reviving barnyard millet, we aren’t just embracing health—we’re honoring the soil, seasons, and skills of our ancestors. It’s time to make space for these forgotten grains in our modern diets and give them the recognition they deserve. Curious about India’s millet legacy and regional food stories? Hi DMC offers immersive culinary trails, millet farm visits, and traditional cooking experiences across India’s rural heartlands.

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