Proso Millet (Panicum miliaceum)

Description

Common Names: Chena (Hindi), Panivaragu (Tamil), Varigalu (Telugu), Baragu (Kannada), Bhangora (Bengali)

Proso Millet, also known as Common Millet or White Millet, is one of the oldest cultivated grains, with origins in Central and East Asia dating back more than 7,000 years. Though less popular than finger or foxtail millet, it has been a staple in ancient Indian, Chinese, and Eastern European diets and is now gaining momentum as a nutritious, gluten-free, and environmentally sustainable grain.

The plant is drought-resistant, thrives in poor soil conditions, and matures quickly—usually within 60–90 days—making it an ideal crop for dryland farming and crop rotation. In India, Proso Millet is grown primarily in Uttar Pradesh, Tamil Nadu, Madhya Pradesh, and parts of Karnataka.

Proso Millet grains are small, round, and pale cream to yellowish-white, with a smooth, shiny surface. They have a mild, nutty flavor and a soft, slightly chewy texture when cooked. It can be used similarly to rice, quinoa, or couscous in meals, and is gaining popularity in the health food market for its simplicity and versatility.

Nutritionally, Proso Millet is a highly valuable grain, especially for those seeking gluten-free, whole-food options:

• It is naturally gluten-free, making it safe for people with celiac disease or gluten intolerance.

• A great source of plant-based protein, providing 10–12 grams per 100 grams.

• Contains essential amino acids, especially methionine and cysteine, which are often lacking in wheat and rice.

• Rich in complex carbohydrates that digest slowly, making it ideal for diabetic diets and weight management.

• High in dietary fiber, which improves digestion, prevents constipation, and promotes satiety.

In addition to macronutrients, Proso Millet provides key micronutrients such as:

• Magnesium – supports nerve function and heart health.

• Phosphorus – essential for bone strength and energy production.

• Iron – improves oxygen circulation and helps prevent anemia.

• Niacin (Vitamin B3) – aids metabolism and reduces inflammation.

What sets Proso Millet apart is its low glycemic index (GI), which helps regulate blood sugar and insulin responses. This makes it a preferred choice for those managing type 2 diabetes, PCOS, or obesity. It also lacks any known food allergens, making it suitable for infants, elderly individuals, and people with sensitive digestion.

Culinary uses of Proso Millet include:

• Porridge (sweet or savory) for breakfast.

• Khichdi, pulao, or fried rice alternatives.

• Millet upma, idli, or dosa batter blends.

• Baked into bread, cookies, or snack bars using its flour.

• Used in millet noodles, flakes, or semolina forms in modern recipes.

It pairs well with vegetables, legumes, and light spices. Cooking is simple: rinse thoroughly and boil with 1:2.5 water ratio for about 15–20 minutes until soft and fluffy. It can also be pressure-cooked for quicker results.

From a farming and environmental perspective, Proso Millet is a low-input, high-output crop. It requires less water and fertilizers than wheat or rice and is resistant to many pests and diseases, reducing the need for chemicals. It plays a crucial role in sustainable agriculture, soil restoration, and crop diversity.

India’s Millet Mission and the UN’s declaration of 2023 as the International Year of Millets have elevated awareness around Proso Millet and its inclusion in government meal programs, school nutrition plans, and diabetic diets.

Available in whole grain, semolina (rava), flour, and processed mixes, Proso Millet is sold in organic and regular food stores. It should be stored in a cool, dry, airtight container, and once cooked, it stays fresh in the refrigerator for up to 3 days.

In summary, Proso Millet is a fast-growing, climate-friendly grain packed with protein, fiber, and essential nutrients. Mild in flavor but rich in benefits, it deserves a place in every health-conscious kitchen as a sustainable, gluten-free staple for daily meals.

Quantity is 5 kg