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Prep Time10 min
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Cook Time20 min
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Serving1
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A single serving of this Barnyard Millet Porridge recipe gives 342 kcal. This can be your one of the best fasting recipe as well without compromising on weight loss plans. Let’s see how to make Barnyard Millet Porridge.
Highlights of Barnyard Millet Porridge Recipe
- The Barnyard Millet Porridge provides around 13 grams of protein which is 23% of the daily requirement of females.
- Nearly 1/4th of fiber can be met with this single serving of this millet porridge.
- Barnyard Millet Porridge is also low in carbs. Those on low carb diet may also have it.
- The recipe of Barnyard Millet Porridge is high in Vitamin B complex and vitamin D. It should keep you energetic till next meal.
- Apart from being rich in B and D Vitamins, the Barnyard Millet Porridge is also rich in minerals such as Chromium, copper, phosphorus, iron and calcium. Read the comparing with male and female RDA below.
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Ingredients
Ingredients of Barnyard Millet Porridge
Barnyard Millet Porridge nutrition compared with male and female RDA
Serving size: 1 barnyard Millet Porridge
Calories in barnyard millet porridge
a. Calories in barnyard Millet Porridge are 342.03 kCal; as much as 17.10 % of male DRI of 2000 kCal. Therefore, it can attain 22.80 % of female DRI of 1500 kCal.
b. Protein forms 15.18 % of the calories
c. Carbs form 38.66 % of the calories in barnyard Millet Porridge .
d. Fats form 45.79 % of the calories.
Macros in barnyard millet porridge
a. Protein in barnyard Millet Porridge – 12.98 gm, particularly 17.31 % of male DRI of 75 gm. Further, it can complete 23.08 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in barnyard Millet Porridge – 33.06 gm, therefore, is 12.02 % of male DRI of 275 gm. Therefore, it can achieve 16.03 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in barnyard Millet Porridge – 17.4 gm, notably 26.10 % of male DRI of 66.67 gm. As a result, a woman gets 34.80 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in barnyard Millet Porridge – 6.18 gm, thus is, 16.26 % of male DRI of 38 gm. Consequently, females get 24.72 % of female DRI of 25 gm.
e. Soluble Fibre – 1.18 gm, particularly 11.80 % of male DRI of 10 gm. Consequently, females will get as much as 11.97 % of female DRI of 9.86 gm.
f. Total Free Sugar – 9.69 gm, which is not only 16.15 % of male DRI of 60 gm but also 19.38 % of female DRI of 50 gm.
Vitamins in barnyard millet porridge
a. Vitamin A – 186.92 mcg, as much as 20.77 % of male DRI of 900 mcg. Furthermore, women can get as much as 26.70 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.34 mg, particularly 28.33 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 30.91 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.46 mg, therefore, is 35.38 % of male DRI of 1.3 mg. Besides, women also get 41.82 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 2.97 mg, notably 18.56 % of male DRI of 16 mg and 21.21 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.08 mg, thus is, 6.15 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 27.09 mcg, therefore, is 90.30 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 93.88 mcg, as much as 23.47 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.33 mcg, particularly 13.75 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 10.51 mg, therefore, is 11.68 % of male DRI of 90 mg. Further, it is 14.01 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 2.22 mcg, notably 44.40 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.5 mg, thus is, 3.33 % of DRI of 15 mg for males and females.
l. Vitamin K – 9.3 mcg, as much as 7.75 % of male DRI of 120 mcg and 10.33 % of female DRI of 90 mcg.
Minerals in barnyard millet porridge
a. Calcium – 412.9 mg, particularly 41.29 % of DRI of 1000 mg for males and females.
b. Phosphorus – 391.56 mg, therefore, is 55.94 % of DRI of 700 mg for males and females.
c. Iron – 2.9 mg, notably 36.25 % of male DRI of 8 mg and 16.11 % of female DRI of 18 mg.
d. Magnesium – 66.73 mg, thus is, 16.68 % of male DRI of 400 mg and 21.53 % of female DRI of 310 mg.
e. Copper – 360 mcg, as much as 40.00 % of DRI of 900 mcg for males and females.
f. Manganese – 0.66 mg, particularly 28.70 % of male DRI of 2.3 mg and 36.67 % of female DRI of 1.8 mg.
g. Molybdenum – 10 mcg, therefore, is 22.22 % of DRI of 45 mcg for males and females.
h. Zinc – 1.49 mg, notably 13.55 % of male DRI of 11 mg. At the same time, women get 18.63 % of female DRI of 8 mg.
i. Chromium – 30 mcg, thus is, 85.71 % of male DRI of 35 mcg. Besides, women too get 120.00 % of female DRI of 25 mcg.
j. Selenium – 2.22 mcg, as much as 4.04 % of DRI of 55 mcg for males and females.
k. Cholesterol – 73.59 mg,
l. Potassium – 203.7 mg, as much as 4.33 % of DRI of 4700 mg for males and females.
m. Sodium – 161.37 mg, particularly 10.76 % of DRI of 1500 mg for males and females.
n. Omega 3 – 47 mg, therefore, is 7.83 % of DRI of 600 mg for males and females,
o. Omega 6 – 1320.63 mg, not only 220.11 % of DRI of 600 mg for males and females.
Note
RDA Values are for an adult between 19 to 50 years age, energy requirements may vary as per gender, age & physical activities. Nutritional values of Barnyard Millet Porridge are approximate and may have variance.
Directions
To male Barnyard Millet Porridge, take a bowl add 3 spoons of Barnyard millets.
Wash it 2 - 3 times.
keep it aside.
Wash and peel, cucumber, bottle gourd, carrot.
Grate it with the help of grater.
Take a pan, here I am using Clay pot. If you want to purchase clay pot link in given above.
Add ½ tsp ghee to the clay pot.
Add 1/2 tsp cumin seeds, 1/2 teaspoon mustard seeds and curry leaves, fry for 1 min.
Then add chopped green chili fry for 2 min.
Now add grated carrot, grated bottle gourd and fry them.
Cover it and cook for 5 min.
Then add washed Barnyard millet.
Add salt and 1 cup water. Mix well.
Cover it and cook for 15 min.
Once it cool off to room temperature, add 200 gm curd nearly 14 spoons to it.
Then add grated cucumber and mix well.
Garnish with roasted groundnuts and coriander leaves. Our healthy Barnyard millet Porridge is ready to serve.
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