Millet Lentil Squash Soup
Millets are miracle whole grains. In 2021, UNGA (United nations general assembly) unanimously adopted the resolution to designate 2023 as the International Year of Millets, proposed by India and supported by more than 70 nations. As awareness of the health benefits of millet continues to grow, this ancient grain will likely become increasingly popular in 2023 and beyond.
Millet is a grain poised to play a significant role in the coming years. Foxtail millets are a nutrient-dense grain rich in minerals, vitamins, and antioxidants. Foxtail millet is also a great source of dietary fiber, which helps to keep your digestive system healthy and regular. In addition, foxtail millet is a good source of plant-based protein and complex carbohydrates. Furthermore, it is a good source of iron, magnesium, phosphorus, potassium, zinc, manganese, copper, calcium, and selenium. There are few calories and fat in foxtail millet, and it contains essential vitamins and minerals for healthy growth. The antioxidants in foxtail millet can help reduce inflammation and protect against free radical damage. It contains B vitamins vital to energy production, brain function,(12) and nervous system health. Foxtail millet has a low glycemic index, making it an ideal choice for people with diabetes. Regulates blood sugar levels and prevents spikes and crashes. For those with celiac disease or gluten intolerance, millet is a suitable alternative because it is gluten-free.
Why add Foxtail millets to your diet? · Regulates blood sugar (2) (3) · Promotes healthy digestion (9) · Reduces risk of heart disease (6) · Lowers bad Cholesterol (LDL) (6) · Strengthens nervous system (12) · Protects against certain cancers (8) (10) · Promotes strong bones (6)
Foxtail millet nutrition (per 100 gm) (13)
Protein 3.51 g
Fiber, total dietary 1.3g
Sugars 0.13 g
Calcium, Ca 30 mg
Iron, Fe 0.63 mg
Magnesium, Mg 44 mg
Phosphorus, P 100 mg
Potassium, K62 mg
Sodium, Na 2 mg
Zinc, Zn 0.91mg
Copper, Cu 0.161 mg
Manganese, Mn 0.272mg
Selenium, Se 0.9 µg
Foxtail millet is a versatile food source and can be used in salads, soups, and desserts and substituted for any rice-based dish and is a nutritious and delicious option for people seeking wholesome food. I am pairing foxtail millet with Acorn squash to make a healthy, delightful soup with few ingredients and many more flavors. You can substitute it with butternut squash or pumpkin. I am adding red lentils and carrots for added flavor and nutrition. You can add other veggies of your choice suiting your palate. I am using an instant pot to make this soup. You can use a pressure cooker, Dutch oven, or stainless-steel pots.
Serves- 4 Preparation time: 10 mins Soaking time – 30 mins Cooking time – 20 mins Total time- 60 mins
Acorn Squash- 1 small (or 2 cups chopped)
(Or pumpkin, butternut squash) Foxtail millet – 1/3 cup (soaked) Red lentil – 1/3 cup (soaked) Carrot- 1 cup (roughly chopped) Ginger- 1 inch (roughly chopped) Garlic- 3 pods (roughly chopped) Turmeric root – 1 inch (roughly chopped) Pepper powder- 1 tsp Cumin powder- 1 tsp Cayenne pepper- 1 tsp Oregano powder- 2 tsp Pumpkin seeds- 1 Tbsp Salt- as per taste Water- 6 cups For garnishing Pumpkin seeds- 1 tbsp (roasted) Direction
Soak the millet and red lentils for 30 mins.
2. Add Soaked millet, lentil, carrots, garlic, ginger, turmeric, pumpkin seeds, cayenne pepper, black pepper, sal,t and 6 cups of water in the instant pot and cook for 15 mins on soup function.
3. Let the cooker naturally release the pressure.
4. With the help of an immersion blender, blend the soup to give a smooth texture.
5. Add oregano powder and adjust the seasoning. Boil for five more minutes Serve it hot
Comparative study on nutritional and sensory quality of barnyard and foxtail millet food products with traditional rice products - PubMed (nih.gov)
The Glucose-Lowering Effect of Foxtail Millet in Subjects with Impaired Glucose Tolerance: A Self-Controlled Clinical Trial - PMC (nih.gov)
Foxtail Millet Improves Blood Glucose Metabolism in Diabetic Rats through PI3K/AKT and NF-κB Signaling Pathways Mediated by Gut Microbiota - PubMed (nih.gov)
Comparative Analysis of Flavonoid Metabolites in Foxtail Millet (Setaria italica) with Different Eating Quality - PMC (nih.gov)
Foxtail millet: a potential crop to meet future demand scenario for alternative sustainable protein - PubMed (nih.gov)
Nutritional and health-promoting attributes of millet: current and future perspectives - PubMed (nih.gov)
Protective effects of bioactive peptides in foxtail millet protein hydrolysates against experimental colitis in mice - PubMed (nih.gov)
A novel protein extracted from foxtail millet bran displays anti-carcinogenic effects in human colon cancer cells - PubMed (nih.gov)
The gastroprotective effect of the foxtail millet and delay processing product against stress-induced gastric mucosal lesions in rats - PubMed (nih.gov)
Phytochemical-rich Fractions from Foxtail Millet (Setaria italica (L.) P. Beauv) Seeds Exhibited Antioxidant Activity and Reduced the Viability of Breast Cancer Cells In Vitro by Inducing DNA Fragmentation and Promoting Cell Cycle Arrest - PubMed (nih.gov)
Nutritional and Nutraceutical Properties of Millets:A Review (asclepiusopen.com)