Story by Shirin Lewis, Bangalore

Everything in my life seemed normal – thought I was living the right life, with a perfect lifestyle, until, I was introduced to millets by my dietician. She also enlightened me and my family about healthy eating habits that we lacked. Millets were something new and different.

She recommended that my dad, who is diabetic, start a gluten-free diet. That was the beginning of our healthy millet story.

It became a part of our everyday food and we now have millets in various avatars like upma, kichadi, chapati, roti or sometimes as a substitute for rice with sambar. Surprisingly, my kids have also taken a liking towards these miracle grains.

Today I am sharing my Dad’s favourite dish, millets pulao: a simple recipe that is diabetic friendly and delicious to eat.

Recipe for Millet Pulao


  • Grain Stories foxtail millet – 1/2 cup
  • Water – 1 and 1/2 cups
  • Vegetables – 1/2 cup (chopped carrots, beans, peas and cauliflower)
  • Onion – 1 big
  • Ginger-garlic paste – 1 tsp
  • Jeera – 1/4 tsp
  • Mint leaves chopped
  • Bay leaf – 1
  • Cardamom – 2
  • Cinnamon – a small stick
  • Cloves – 4-5
  • Star anise – 2-3
  • Stone flower – a few petals
  • Ghee and oil – 1 and 1/2 tbsp, respectively
  • Salt to taste



  1. Soak the millets for an hour in warm water.
  2. Heat a pan with the oil and ghee. Saute the spices until they sizzle. Add the sliced onion and fry until it turns brown. Then add the ginger garlic paste.
  3. Add the vegetables and fry for a few minutes. Add the mint leaves and fry for 2-3 mins.
  4. Add water. Add salt to taste. When the water begins to boil, add the drained millets and cook on medium flame till it is cooked well. It will take approximately 20 mins.
  5. Serve with raita.

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