Proso Millet (scientifically known as Panicum miliaceum L.) is a highly nutritious, underutilized cereal grain that’s gaining recognition for its numerous health benefits. Known for its versatility, Proso Millet is commonly used for human consumption, bird feed, and even ethanol production. This quick-growing, drought-resistant crop has been a staple food in many regions worldwide, including India, China, Russia, the USA, and several Middle Eastern and European countries. In India, Proso Millet is popularly known as Pani Varagu, Baragu, or Variga, and is a common ingredient in various traditional dishes. This millet comes in several attractive colors, including olive-brown, orange-red, light cream, and gold. Proso Millet is not just a culinary delight, but a powerhouse of nutrients that can support a balanced and healthy diet.
| Content | Amount |
|---|---|
| Energy (Kcal) | 309 |
| Protein | 8.30g |
| Carbohydrate | 65.90g |
| Crude Fibre | 9.00mg |
| Calcium | 27.00mg |
| Iron | 0.50mg |
Source: Nutritive value of Indian food, NIN, ICMR 2018
Proso Millet is known by various names across Indian states and languages:
Hindi: बैरे
Marathi: वरी
Gujarati: ચેનો
Sanskrit: China
Tamil: பனிவரகு
Telugu: పన్ను కమిటీ
Malayalam: പനിവരകു
Kannada: ವರಿಕ
Punjabi: ਚੀਨ
Bengali: চীন
Odia: ଚୀନ୍ (ବାଚାରି ବାଗମାଭୁ)
Sprouted Proso Millet seeds add a nutty texture and a boost of nutrients when tossed into fresh salads or warm soups.
Yes! Ground Proso Millet flour is great for baking gluten-free bread, noodles, and even traditional fermented items like dhokla or idli.
Absolutely. It works well in vegetable stews or with meats, offering a wholesome and hearty grain alternative that enhances flavor and nutrition.
Boil Proso Millet with milk or water, and add fruits and nuts for a delicious porridge — an ideal way to start your day.
Definitely. Use it to prepare chapatis, dosas, idlis, and other classic flour-based meals, making your plate both gluten-free and nutritious.