Recipe: Mango Millet Veggie Salad
Even salad lovers can get bored of eating the same veggies every day. This recipe uses a fresh combination of ingredients, such as mango and millets along with veggies, for a refreshing change this summer. You can enjoy this salad as a complete meal in itself or as a side dish with your main course.
3/4 katori (around 100 gm) kodo millet grains
1 mango, diced into small pieces
1 katori diced bell peppers (you can take a mix of green, yellow and red bell peppers)
1 medium carrot, grated or chopped into small pieces
1 katori chopped lettuce
1 medium onion, long cut
15-20 pieces of cut green olives
20-30 gm feta cheese or cream cheese or paneer
20-25 roasted and crushed peanuts
(Note: You may add or remove vegetables in the salad as per your choice. You may
also try using other millets like barnyard millet or little millet, or even quinoa.)
1.5 tsp olive oil
2 tsp lemon juice
1 tsp black salt
1/4 tsp honey (optional)
1/4 tsp cumin (jeera) powder
20-30 oregano leaves or 1/4 tsp oregano powder
6-8 mint leaves or 1/4 tsp mint powder
A dash of chilli flakes
Calorific Value (per serving):
Energy: 165 kcal
Protein: 4 gm
Carbs: 27 gm
Fats: 4 gm
Fibre: 5 gm
Wash and soak kodo millet for 4-5 hours.
After that, boil the millet using 2.25 katori water (millet to water in 1:3 ratio) in a covered vessel.
Strain the millet once it is boiled and fluffy.
Add the cooked millet and all vegetables in a bowl.
Put all the ingredients for the dressing in a grinder jar and grind it well to make the dressing.
Put this dressing in the bowl, and mix well.
Now add mango pieces, olives and peanuts. Mix gently.
Cut the cheese or paneer into small pieces, add them to the salad, and mix gently.
You may garnish the salad with mint leaves and crushed peanuts.
Your Mango Millet Veggie Salad is ready!
Know Your Ingredients:
Kodo millet, also known as cow grass, rice grass, ditch millet, Native Paspalum, or Indian Crown Grass originates in tropical Africa. Locally known as Kodon, it is estimated to have been domesticated in India for 3,000 years. Kodo millet grows in warm and dry climate, and its cultivation is environment friendly. It is highly drought tolerant and, therefore, can be grown in areas where rainfall is scanty and erratic. Compared to rice and wheat, kodo millet is high in fibre, low in carbs, and rich in essential minerals such as calcium, iron, potassium, magnesium and zinc. It is also rich in various B vitamins, especially B3, B6 and B8 vitamins. Because of high water-soluble fibre, kodo millet is a low glycaemic food and helps in controlling blood sugar level in our body. It also keeps our body full for long and helps in reducing body weight. Kodo millet is also very rich in magnesium, which is a very common yet under-recognized deficiency.
Mango, or the 'king of fruits', is rich in vitamins, minerals and antioxidants. Mangoes are high in vitamins A and C, supporting healthy eyes, skin and hair. The presence of amylase, water and dietary fibre make mangoes good for digestive health. Further, the nutrients present in mangoes help improve immunity, have anti-cancer effects and are good for heart health. However, due to a moderate-high glycemic index, eating mangoes may lead to a spike in blood sugar levels. So they should be consumed in moderation, especially by people with diabetes.
Mint not only add flavour to your food, but also makes it more healthy. Mint is a good source of vitamin A and antioxidants. Mint can also aid digestion, boost immune system and improve brain function. Its anti-inflammatory and anti-bacterial properties also make it effective in treating acne.
Lemons are a great source of vitamin C, which helps boost immunity. The vitamin C and citric acid in lemons also support absorption of iron from food. Lemons may also aid weight loss, support digestion and reduce risk of heart disease, kidney stones and cancer. Heating lemon juice can cause loss of vitamin C, so it is best to consume it at warm or room temperature.