Why Millets Are Perfect for Fasting
For generations, Indian fasting diets have relied on a few staples. While delicious, they can sometimes be heavy on carbohydrates and low on fibre. Millets, or 'vrat ke chawal' as some are known, offer a fantastic alternative. Grains like barnyard millet
(samak), buckwheat (kuttu), and amaranth (rajgira) are not technically cereals, which is why they are permitted during many fasts. They are naturally gluten-free, packed with fibre, protein, and essential minerals like magnesium and iron. This means they provide sustained energy, keeping you full and energised through the day, unlike options that can cause a quick energy spike and crash.
Kuttu Cheela with Mint Chutney
Move over, kuttu puris. The kuttu cheela (a savoury buckwheat crepe) is a lighter, healthier, and quicker alternative. Buckwheat flour is combined with water, grated bottle gourd (lauki) or mashed potato for binding, finely chopped green chillies, and sendha namak (rock salt). The batter is simply ladled onto a hot tawa and cooked until crisp. Kuttu is rich in protein and flavonoids like rutin, which supports heart health. Paired with a simple mint and coriander chutney, these cheelas make for a wholesome and satisfying meal that won’t leave you feeling heavy or lethargic.
Samak Pulao with Nuts and Raisins
Samak, or barnyard millet, is the star of many fasting dishes, but it truly shines in a well-made pulao. Think of it as a healthier, more fibrous version of a rice pilaf. To make it innovative, go beyond the basic potato and tomato preparation. Start by lightly roasting cashews and peanuts in ghee until golden, then set them aside. In the same pan, temper cumin seeds and green chillies, then sauté finely chopped ginger. Add the washed and soaked samak along with double the amount of water and sendha namak. Once cooked, fluff the millet with a fork and fold in the roasted nuts and a handful of raisins for a touch of sweetness. It's a one-pot meal that’s both comforting and complex in flavour.
Rajgira and Sweet Potato Tikki
Amaranth, or rajgira, has a nutty, earthy flavour that pairs wonderfully with sweet potatoes. This tikki is a fantastic snack or light meal. Simply mash boiled sweet potatoes and mix them with rajgira flour, which acts as a binder. To this mix, add crushed peanuts for crunch, finely chopped coriander, lemon juice for brightness, and sendha namak. Form the mixture into small patties and shallow-fry them in ghee until they are golden brown and crisp on the outside. Amaranth is a powerhouse of protein and calcium, making these tikkis a far more nutritious choice than deep-fried potato snacks.
Millet and Makhana Kheer
No fasting meal is complete without a sweet dish. This kheer uses the creamy texture of samak millet to create a rich dessert without relying solely on milk solids. Start by lightly dry-roasting the samak until fragrant. In a separate pan, boil milk and add the roasted millet, stirring continuously to prevent lumps. Let it simmer on low heat until the millet is cooked and the milk has thickened. Towards the end, add sugar or jaggery to taste, a pinch of cardamom powder, and some roasted makhana (fox nuts). The makhana adds a delightful chewy texture, while the millet provides a creamy, wholesome base. Garnish with slivered almonds and pistachios for a truly festive treat.
