Foxtail Millet: Health Benefits and 11 Nutritious Recipes

What is Foxtail Millet?

Foxtail Millet is an excellent source of dietary fiber, helping to maintain a healthy digestive system — Dr. Michael Mosley Foxtail millet, also known as "kangu," "thinai," or "kaon," is part of the millet family, which includes several small-seeded grasses. These grains have been staples in various cultures, dating back to ancient civilizations.

Foxtail millet, in particular, has been cultivated in China since around 6,000 BC and has spread to other parts of Asia, Europe, and beyond.

Appearance and Characteristics

Foxtail millet grains are tiny and oval-shaped, resembling the size of sesame seeds but with a slightly golden hue. When cooked, they become soft and fluffy, with a mild, nutty flavor that makes them a versatile ingredient in a variety of dishes.

The plant itself is robust and adaptable, capable of thriving in poor soil and requiring minimal water, making it an ideal crop for dry regions.

Read More - Why it is high time to include millets in your diet?

Nutritional Content of Foxtail Millet?

Here is the Nutritional content for Foxtail Millet per 100g

Foxtail millet is celebrated not just for its adaptability but also for its impressive nutritional profile:

• Rich in Fiber: It is an excellent source of dietary fiber, which helps in regulating digestion and promoting a feeling of fullness, aiding in weight management.

• High in Protein: It provides a good amount of plant-based protein, making it a valuable food for vegetarians and vegans. Read more about which millet has high protein content.

• Packed with Minerals: Foxtail millet is rich in essential minerals like iron, magnesium, and phosphorus, which are crucial for bone health, energy production, and overall well-being.

• Low Glycemic Index: It has a low glycemic index, meaning it releases sugar slowly into the bloodstream, making it a suitable food for diabetics and those managing blood sugar levels. Read more about which millet is good for diabetes.
  

What are the Health Benefits of Foxtail Millet?

Incorporating foxtail millet into your diet offers numerous health benefits:

1. Heart Health: The grain is low in fat and high in good fats, including monounsaturated and polyunsaturated fatty acids, which are known to lower cholesterol levels and reduce the risk of heart disease.

2. Digestive Health: Its high fiber content supports digestive health by preventing constipation and promoting healthy gut bacteria.

3. Blood Sugar Control: The low glycemic index helps in managing blood sugar levels, making it beneficial for individuals with diabetes or those at risk of developing the condition.

4. Weight Management: Foxtail millet's high fiber and protein content help keep you full longer, reducing the urge to snack and aiding in weight control. Read more about which millet helps in weight loss.

5. Detoxification: The antioxidants present in foxtail millet can help detoxify the body and combat oxidative stress.

11 Best Foxtail Millet Recipes for Healthy and Tasty Meals

Here's a curated list of 11 delicious recipes that highlight the versatility of foxtail millet.

1. Foxtail Millet Upma

What You’ll Need:

• 1 cup foxtail millet

• 1 onion, chopped

• 2 green chilies, chopped

• 1 carrot, diced

• A handful of peas

• 1 teaspoon mustard seeds

• A few curry leaves

• 2 cups water

• Salt to taste

Instructions:

1. Wash the foxtail millet and set it aside.

2. In a pan, heat oil and add mustard seeds and curry leaves.

3. Add onions, and chilies, and sauté until the onions are translucent.

4. Stir in the carrots and peas and cook for a few minutes.

5. Add the washed millet and mix well.

6. Pour in water and add salt.

7. Cover and cook on low heat until the millet is tender and water is absorbed.

8. Serve hot with a side of coconut chutney.

2. Foxtail Millet Dosa

What You’ll Need:

• 1 cup foxtail millet

• 1/4 cup urad dal (split black gram)

• 1 tablespoon fenugreek seeds

• Salt to taste

Instructions:

1. Soak foxtail millet, urad dal, and fenugreek seeds in water for 6 hours.

2. Grind to a smooth batter, adding water as needed.

3. Let the batter ferment overnight.

4. Add salt and mix well.

5. Heat a non-stick pan and pour a ladleful of batter, spreading it thin.

6. Cook until crispy and golden brown on both sides.

7. Serve with sambar and chutney.

3. Foxtail Millet Pongal

What You’ll Need:

• 1 cup foxtail millet

• 1/2 cup moong dal (split green gram)

• 1 teaspoon cumin seeds

• A few black peppercorns

• A handful of cashews

• 2 tablespoons ghee

• Salt to taste

Instructions:

1. Wash the millet and moong dal and pressure cook with 4 cups of water until soft.

2. In a pan, heat ghee and add cumin seeds, peppercorns, and cashews.

3. Pour this tempering over the cooked millet and dal mixture.

4. Add salt and mix well.

5. Serve hot with coconut chutney or pickle.

4. Foxtail Millet Salad

What You’ll Need:

• 1 cup cooked foxtail millet

• 1 cucumber, diced

• 1 tomato, chopped

• 1 carrot, grated

• A handful of pomegranate seeds

• Lemon juice, salt, and pepper to taste
  

Instructions:

1. In a bowl, combine the cooked millet, cucumber, tomato, carrot, and pomegranate seeds.

2. Drizzle with lemon juice and season with salt and pepper.

3. Toss well and serve chilled.
   

5. Foxtail Millet Khichdi

What You’ll Need:

• 1 cup foxtail millet

• 1/2 cup moong dal

• 1 carrot, diced

• A handful of green peas

• 1 teaspoon cumin seeds

• A pinch of asafoetida (hing)

• Salt to taste
  

Instructions:

1. Wash the millet and moong dal.

2. In a pressure cooker, heat oil and add cumin seeds and asafoetida.

3. Add the carrots and peas and sauté briefly.

4. Add the millet and moong dal, along with 4 cups of water and salt.

5. Pressure cook for 3 whistles or until soft.

6. Serve with a dollop of ghee.
   

6. Foxtail Millet Pulao

What You’ll Need:

• 1 cup foxtail millet

• 1 onion, sliced

• 1 bell pepper, sliced

• A handful of green beans, chopped

• 1 teaspoon garam masala

• 1 bay leaf

• Salt and pepper to taste
  

Instructions:

1. Wash the millet and set aside.

2. In a pan, heat oil and add the bay leaf.

3. Add the onions, bell pepper, and green beans, sauté until soft.

4. Add the millet and mix well.

5. Pour in 2 cups of water, season with salt and pepper, and add garam masala.

6. Cover and cook on low heat until the millet is tender.

7. Serve with raita or a simple yogurt dip.
   

7. Foxtail Millet Payasam

What You’ll Need:

• 1/2 cup foxtail millet

• 1 cup jaggery, grated

• 2 cups milk

• 1/4 teaspoon cardamom powder

• A handful of cashews and raisins

• 2 tablespoons ghee
  

Instructions:

1. Wash and cook the millet with 2 cups of water until soft.

2. In a pan, heat ghee and roast the cashews and raisins until golden.

3. Add the cooked millet, milk, and jaggery to the pan.

4. Stir well and cook on low heat until the mixture thickens.

5. Add cardamom powder and mix.

6. Serve warm garnished with roasted nuts.
   

8. Foxtail Millet Idli

What You’ll Need:

• 1 cup foxtail millet

• 1/4 cup urad dal

• 1/2 teaspoon fenugreek seeds

• Salt to taste
  

Instructions:

1. Soak the millet, urad dal, and fenugreek seeds in water for 6 hours.

2. Grind to a smooth batter and let it ferment overnight.

3. Add salt and mix well.

4. Pour the batter into idli molds and steam for 10-12 minutes.

5. Serve hot with chutney and sambar.
   

9. Foxtail Millet Cutlets

What You’ll Need:

• 1 cup cooked foxtail millet

• 1 potato, boiled and mashed

• 1 carrot, grated

• 1 onion, chopped

• 1 teaspoon ginger-garlic paste

• 1 teaspoon garam masala

• Bread crumbs

• Oil for frying

• Salt to taste
  

Instructions:

1. In a bowl, combine the cooked millet, mashed potato, grated carrot, chopped onion, and ginger-garlic paste.

2. Add garam masala and salt, and mix well.

3. Shape the mixture into patties and coat with bread crumbs.

4. Heat oil in a pan and fry the cutlets until golden brown on both sides.

5. Serve with ketchup or chutney.
   

10. Foxtail Millet Biryani

What You’ll Need:

• 1 cup foxtail millet

• 1 onion, sliced

• 1 tomato, chopped

• 1 carrot, diced

• A handful of green peas

• 1 teaspoon biryani masala

• A few mint leaves

• Salt to taste
  

Instructions:

1. Wash the millet and set aside.

2. In a pan, heat oil and sauté the onions until golden.

3. Add the tomatoes, carrots, and peas, and cook for a few minutes.

4. Add the millet, biryani masala, mint leaves, and salt.

5. Pour in 2 cups of water and cook covered on low heat until the millet is tender.

6. Serve with raita.
   

11. Foxtail Millet Porridge

What You’ll Need:

• 1/2 cup foxtail millet

• 2 cups milk or water

• 1 tablespoon jaggery or honey

• A pinch of cardamom powder

• Fruits and nuts for topping
  

Instructions:

1. Wash the millet and cook with 2 cups of milk or water until soft.

2. Sweeten with jaggery or honey and add cardamom powder.

3. Serve warm topped with your favorite fruits and nuts.
   

Add Foxtail Millets to your Diet

Foxtail millet is not only versatile but also incredibly nutritious. From breakfast dishes to savory lunches and even desserts, these 11 recipes show how you can incorporate this ancient grain into your daily meals.

Enjoy these delicious foxtail millet dishes that are good for you and experience the benefits of a healthy and balanced diet.