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5 millet-based pasta recipes for cold winter days
Winter cravings are not unusual as our body demands comfort food when the mercury drops. However, eating junk and processed foods can do more harm than good, putting us at risk of digestive issues and constipation. Comfort food doesn’t have to be unhealthy, and you can always swap ingredients of your favourite snacks with more nutritious alternatives. For instance, maggi, pasta, noodles, samosa, gajar ka halwa are among the mouthwatering high-calorie foods that are popularly indulged during this time of the year. You can always use grains that are high in protein, fibre and essential nutrients compared to the ones that raise your blood sugar and put you at risk of diabetes. Millets are increasingly gaining popularity due to their impressive nutritional profile. They are a storehouse of calcium, iron, zinc, lipids, and high-quality proteins.
“During winter season, we all tend to crave for hot spicy junk foods and drinks with empty calories which causes bloating, gastritis and food poisoning. In view of a healthy alternative, millets and whole grains are one of the best cereals that can be altered for refined cereals. They are high in thiamine, riboflavin, niacin, B- complex vitamins and soluble fibre that promotes cardioprotective activity, prevents sugar spikes and obesity,” says Haripriya. N, Executive Nutritionist, Cloudnine Group of Hospitals, Chennai, T Nagar.
Haripriya N share healthy and lip-smacking millet pasta recipes you can relish this winter:
1. DESI MIX VEGGIE MILLET PASTA
Serving size for 2
Ingredients
Millet pasta (multi millet)- 120g
Olive oil- 2 tbsp (for dressing)
Cumin seeds- 1 tsp
Garlic- 8 pods
Ginger- small piece
Salt as required
Cooking oil- 10 ml
Kashmiri red chilli- 2 tsp
Turmeric- ¼ tsp
Garam masala- 1 tsp
Kasuri methi – as required
Tomato pureed – 1 small cup
Vegetables: Onion, tomato, carrot, capsicum, pumpkins (grated)- 50g each
Method
Boil the millet pasta with little salt in the water and stir on a medium flame for 8-10 minutes until its cooked soft. Once it’s done, filter the water and keep it aside.
For masala:
- Heat oil in the pan and add cumin seeds, garlic and ginger. Saute for a minute.
- Then add chopped onions till it turns golden brown, then add the chopped vegetables (carrot, capsicum, corn and grated pumpkins) and saute for 2 minutes.
- Now add salt and spices (Red chilli powder, garam masala, coriander powder, turmeric) give it a good stir.
- Once the raw smell of masala is gone, add the tomato puree and mix it until the mixture blends and turn out as a thick paste.
- Cook for few minutes until the masala becomes saucy and aromatic. Add kasuri methi and mix well.
- Finally add the boiled multi millet pasta and give it a good mix.
- Sprinkle some hot water and mix till the masala gets blended with the pasta. Add few drops of olive oil finally and serve hot.
2. HEALTHY PEARL MILLET FUSILLI GREEN PASTA
Serving size for 2
Ingredients
Pasta
Pearl millet pasta- 120 g
Oil- 1 tbsp
Chopped garlic cloves- 2 no
Cherry tomatoes- 5-6 small
Broccoli- (boiled ½ cup)
Micro greens- fistful for garnishing
Pesto
Spinach- ½ cup
Green peas boiled (1/2 cup)
Garlic- 4 no
Walnuts- ¼ cup
Lemon juice- 30 ml
Shredded cheese- ½ cup
Salt as required and olive oil
Method
- Boil the pearl millet pasta with little salt in the water and stir on a medium flame for 8-10 minutes until its cooked soft. Once it’s cooked, filter the water and keep it aside.
- To a food processor, add spinach, peas, garlic, walnuts, lemon juice, cheese and salt, blend it to a smooth paste. Add water or oil to adjust the consistency.
- In a pan, add oil heat it, then add garlic and cherry tomatoes. Saute well. Then add the cooked pasta and toss it well.
- Transfer it to a serving bowl and add the pesto paste mix it then garnish with grated cheese, crushed peanuts, pepper powder (optional) and parsley.
3. PROTEIN RICH MILLET WHITE PASTA
Serving size- 3
Ingredients
Barnyard millet pasta (macaroni)- 120g
Onion- 1 cup
Garlic- minced (1 tbsp)
Capsicum- finely chopped 1no
Cherry/big tomatoes- 3-4/ 2no
Spinach leaves- 60g
Olive oil- 1 tbsp
Salt as required
Parsley, thyme, oregano as required
Chicken stock- 150 ml
Low fat cream- 100 ml
Cooked shredded chicken- 1 cup
Cheddar cheese- grated 50g
Method
- Preheat oven to 190 degrees Celsius.
- Boil the barnyard millet pasta with little salt in the water and stir on a medium flame for 8-10 minutes until it’s cook well. Once it’s cooked, filter the water and keep it aside.
- In a pan, heat the oil, add onion, cook for few minutes and garlic, capsicum. Then add tomato paste and oregano mix and stir for few minutes.
- Add the chopped tomatoes and chicken stock and simmer it allowing it to boil. Add spinach and continue stirring. Add salt and modify the taste accordingly.
- Add the chicken, cooked pasta and combine them then transfer it to large baking dish.
- Top with the grated cheese, place the baking dish in the preheated oven for 20 minutes. Serve hot with some seasoning mix.
4. BLACK BEANS MILLET PENNE
Millet penne pasta- 120g
Vegetables:
Mushrooms sliced- 5 no
Green pepper- ½ sliced
Fresh carrots- 2 sliced
Zucchini- ½ sliced
Onion- 1 diced
Garlic cloves- minced small
Purple cabbage- ½ sliced
Pasta seasoning mix- 1 tbsp
Salt as required
Pepper crushed- 1 tbsp
Olive oil- 1 tbsp
Black beans- 1 cup (hard boiled)
Grated cheese- ½ cup
Microgreens for garnishing
Method
- Boil the penne millet with little salt in the water and stir on a medium flame for 8-10 minutes until it’s cooked well. Once it’s cooked, filter the water and keep it aside.
- Then boil the soaked black beans and keep it separately.
- In a large sautéing pan add all the vegetables and seasonings, onion and garlic with half tbsp of oil and cook until it’s crisp and tender.
- Once the aroma of vegetables and masalas gets released then add boiled black beans toss it nicely. Add some grated cheese on top of it and serve hot.
5. FRESH RED BEETROOT PASTA
Servings for 2 nos
Ingredients
Multi millet pasta – 120 g
Garlic – 5 pods
Red chillies- 3 no
Tomato- 1 no
Onion- 1 no
Beetroot- ½ no
Sesame seeds- 2 tsp
Oil- 10 ml
Salt as required
Seasoning mix as required
Method
- In a pan, heat oil and sauté garlic, onion, red chillies, tomato, and beetroot for 2-3 minutes. Then add this mixture to the food processor and make it as a smooth paste.
- Boil the multi-millet pasta with little salt in the water and stir on a medium flame for 8-10 minutes until it’s cooked nicely. Once it’s cooked, filter the water and keep it aside.
- Then add the red sauce to the same pan with the boiled pasta, mix it for few minutes. Sprinkle sesame seeds and microgreens on top of it and serve hot.