May 313 min read

Thecha Millet Bowl: Spicy Little Millet and Soya Nugget Stir-Fry

Cooking can be delightful and nutritious, especially when the ingredients have health benefits. The Spicy Little Millet and Soya Nugget Stir-fry (Thecha millet bowl) is a nutrient-dense dish combining various ingredients with unique health benefits. This recipe is a powerhouse of nutrition, from the fiber-rich little millet to the protein-packed soya nuggets and the antioxidant-rich vegetables and spices. Incorporating such meals into your diet can promote overall health and well-being, making it a delicious way to enjoy the benefits of wholesome, natural ingredients. Plus, you can easily customize this recipe to suit your dietary needs, whether vegetarian, vegan or have specific health concerns.

Little millet is an excellent source of dietary fiber, which aids in digestion and helps maintain a healthy gut. Rich in antioxidants, little millet helps combat oxidative stress, reducing the risk of chronic diseases such as heart disease and cancer. Additionally, it is a good source of magnesium, which supports heart health and helps regulate blood sugar levels, making it beneficial for people with diabetes. Soya nuggets, or textured vegetable protein, are derived from soybeans. They are a fantastic source of plant-based protein, making them ideal for vegetarians and vegans. Protein is essential for muscle repair and growth, and soya nuggets provide the body's essential amino acids. Moreover, they are low in fat and high in fiber, which helps in weight management and improves digestion. Soy also contains phytoestrogens, which can help balance hormones and reduce the risk of certain cancers. Furthermore, I added spinach to the recipe to boost its nutritional value.

The peanut-garlic-chili combination used in the recipe is a traditional condiment from the western part of India known as thecha. Thecha is renowned for enhancing the overall taste and nutritional value of dishes. Peanuts in thecha provide healthy fats and proteins, garlic offers its immune-boosting and antimicrobial properties, and chilies contribute vitamins and capsaicin. This blend adds a spicy, robust flavor and delivers a significant nutritional boost, making the dish even more wholesome and delectable. This recipe doesn't just tantalize your taste buds; it nourishes your body with a symphony of beneficial ingredients and celebrates a culinary tradition. So, the next time you're looking for a wholesome and delicious meal with a touch of Indian flair, try this little millet marvel! The dish has a balanced flavor profile, with the nuttiness of peanuts, garlic's pungency, and chilies' heat.

Serves- 2-3

Preparation time - 20 mins

Cooking time - 30 mins

Total time - 50 min

Ingredients

Little Millet- ½ cup

Soya nuggets- ½ cup ( I have used the smaller variety)

Onions- 2

Spinach- 8 oz

Peanut- ½ cup

Green chilies – 6

( You can adjust the amount to suit your taste or opt for a milder variety like serrano pepper.)

Ginger - ½ inch (grated)

Garlic- 6-7 cloves

Cilantro- a handful

Cumin seeds- 1 tsp

Turmeric powder- ½ tsp

Coriander powder – 1 tsp

Salt- As per taste

Oil – 1 tbsp

Direction

Clean the millet with water 3-4 times to remove all impurities. In a pot, heat 1 cup of water. Add ½ tsp cumin and salt to the water. Then, add the millet, cover, and let it simmer for 10 minutes over medium heat. After 10 minutes, switch off the heat. This process ensures the millet is perfectly cooked, with each grain separate and fluffy.

2. Meanwhile, in a pan, add ½ tsp oil. Once hot, add cumin seeds and let them splutter. Then, add peanuts and roast them for 2 minutes, stirring occasionally. Add garlic cloves and chilies, and stir for another 3 minutes. Turn off the heat and let it cool for 10 minutes. Transfer the mixture to a blender, add cilantro and salt, and coarsely blend it. Set it aside.

3. Place soya granules in a bowl and pour hot water to cover them completely. Let them rest for 2 minutes. Squeeze the water out using a strainer and set the soya granules aside.

4. Heat a pan and add the remaining oil. Saute the onions until translucent. Add grated ginger and saute for 1 minute. Then, add salt, turmeric, and coriander powder and stir well. Add soya Nuggets and stir. Add spinach and cook for 5 minutes over medium heat, stirring occasionally. Add the cooked millet and stir well. Turn off the heat and let it cool for 10 minutes.

Add the blended peanut-garlic-chili mixture to it. Enjoy it with cool yogurt or raita, allowing the creamy texture and refreshing taste to complement the dish's rich flavors and vibrant textures perfectly.