Finger Millet 101: Nutrition, Benefits, How To Use, Buy, Store | Finger Millet: A Complete Guide

What is Finger Millet

Finger millet, scientifically known as Eleusine coracana, is an annual plant widely grown as a cereal crop in arid and semiarid regions of Africa and Asia. It is commonly referred to as ragi in India, and also goes by other names such as African millet, koracan, and coracan. Here are some key features and information about finger millet:

Characteristics:

• Appearance: The plant has slender stems, elongated leaves, and grows to a height of about 1 to 2 meters.
• Grain: The edible part of the finger millet plant is its tiny seeds, which are about the size of poppy seeds and range in color from white to red, brown, or black.

Other Names of Finger Millet

Finger millet is known by various names across different regions and languages. Here are some of the common names for finger millet:

English:

• Finger millet
• African millet
• Ragi (in India)

Indian Languages:

• Hindi: Mandua, Ragi
• Tamil: Kelvaragu
• Telugu: Ragulu
• Kannada: Ragi
• Malayalam: Panji Pullu
• Bengali: Marwa

African Languages:

• Swahili: Wimbi
• Kikuyu: Rurembo
• Luganda: Kalo

Other Languages:

• Amharic: Dagusa
• Tigrinya: Dagusa
• Oromo: Dagusa
• Somali: Aare
• Arabic: باجر (Bajra)
• French: Coracan

These are some of the common names for finger millet, but there might be other regional or local names as well, depending on the specific language or dialect.

Nutritional Value of Finger Millet

Here’s the approximate nutritional value of finger millet per 100 grams of raw grain in tabular form:

Nutrient	Amount per 100g
Energy	336 kcal
Protein	7.3 g
Fat	1.3 g
Carbohydrates	72 g
Dietary Fiber	3.6 g
Calcium	344 mg
Iron	3.9 mg
Magnesium	114 mg
Phosphorus	283 mg
Potassium	408 mg
Zinc	2.7 mg
Vitamin B1 (Thiamine)	0.33 mg
Vitamin B2 (Riboflavin)	0.11 mg
Vitamin B3 (Niacin)	1.2 mg
Vitamin B6	0.27 mg
Folate (Vitamin B9)	42 µg

Note:

• The values mentioned above are approximate and can vary based on the variety of finger millet and growing conditions.
• The nutritional content can change when the finger millet is processed into flour or other forms.

Finger millet is particularly valued for its high calcium, iron, and dietary fiber content compared to other cereals.

Benefits of Finger Millet

Finger millet, also known as ragi or African millet, offers a range of health and nutritional benefits. Here are some of the key benefits of consuming finger millet:

1. Rich in Nutrients:

• Calcium: Finger millet is an excellent source of calcium, which is essential for maintaining strong bones and teeth.
• Iron: It is rich in iron, making it beneficial for preventing and treating iron-deficiency anemia.
• Protein: Finger millet contains a good amount of protein, which is essential for muscle growth and repair.

2. High in Dietary Fiber:

• Digestive Health: The high dietary fiber content in finger millet promotes digestive health, helps prevent constipation, and aids in maintaining a healthy gut.
• Weight Management: The fiber content provides a feeling of fullness, which can help in weight management by reducing appetite.

3. Low Glycemic Index:

• Diabetes Management: Finger millet has a low glycemic index, which means it releases sugar into the bloodstream slowly, making it beneficial for managing blood sugar levels and reducing the risk of type 2 diabetes.

4. Gluten-Free:

• Celiac Disease and Gluten Sensitivity: Finger millet is naturally gluten-free, making it a suitable grain for people with celiac disease or gluten sensitivity.

5. Rich in Antioxidants:

• Free Radical Scavenging: Finger millet contains antioxidants like polyphenols, which help in neutralizing harmful free radicals in the body and reduce the risk of chronic diseases.

6. Promotes Bone Health:

• Osteoporosis Prevention: The high calcium and magnesium content in finger millet contribute to maintaining good bone health and reducing the risk of osteoporosis.

7. Source of Essential Amino Acids:

• Complete Protein: Finger millet contains all essential amino acids, making it a complete protein source, especially important for vegetarians and vegans.

8. Cardiovascular Health:

• Heart Health: The presence of antioxidants, dietary fiber, and polyphenols in finger millet can help in reducing cholesterol levels, improving heart health, and lowering the risk of cardiovascular diseases.

9. Source of Vitamins and Minerals:

• Nutritional Boost: Finger millet is a good source of various vitamins and minerals, including B-vitamins, potassium, phosphorus, and zinc, providing a nutritional boost to the diet.

10. Versatile and Easy to Include in Diet:

• Culinary Uses: Finger millet can be ground into flour and used to make a variety of dishes, including porridge, flatbreads, pancakes, cookies, and beverages, making it easy to incorporate into the diet.

Varieties of Finger Millet

Other Varieties:

1. White Finger Millet: This variety has white or pale-colored grains and is commonly grown in some parts of India and Africa.
2. Red Finger Millet: This variety has red or dark-colored grains and is also popular in various regions of India and Africa.
3. Brown Finger Millet: This variety has brown-colored grains and is cultivated in some regions of India and Africa.

What Does Finger Millet Taste Like

Finger millet, also known as ragi, has a unique taste that can be described as earthy, nutty, and slightly bitter. The flavor profile of finger millet is distinct from other commonly consumed cereals like rice or wheat. Here’s a more detailed description of the taste and texture of finger millet:

Taste:

• Earthy and Nutty: Finger millet has an earthy and nutty flavor, which is more pronounced when it is roasted.
• Slightly Bitter: Some varieties of finger millet can have a slightly bitter taste, especially if not properly processed or cooked.

Texture:

• Soft and Porridge-Like: When cooked, finger millet takes on a soft and porridge-like texture, similar to oatmeal or cream of wheat.
• Grainy: The cooked grains retain a slightly grainy texture, which adds to the overall eating experience.

Aroma:

• Mild and Grain-Like: Finger millet has a mild and grain-like aroma, which becomes more aromatic when the grains are roasted.

Culinary Uses:

• Versatile: Finger millet can be used to make a variety of dishes, including porridge, flatbreads, pancakes, cookies, and beverages.
• Enhanced Flavor: Roasting finger millet before cooking enhances its nutty flavor and aroma, making it more flavorful and aromatic.

The taste of finger millet is unique and might require some getting used to for those who are not familiar with it. However, its earthy, nutty flavor and soft, porridge-like texture make it a versatile and nutritious grain that can be incorporated into various dishes and cuisines. The flavor profile of finger millet can be further enhanced by roasting the grains before cooking, which brings out its natural nuttiness and adds depth to its flavor.

How to Cook Finger Millet

Cooking finger millet, also known as ragi, is a straightforward process. Here’s a basic method to cook finger millet to make a porridge-like consistency, which is a common way to consume it:

Ingredients:

• 1 cup finger millet (ragi) grains
• 3-4 cups water
• A pinch of salt (optional)

Instructions:

Stovetop Method:

1. Rinse the Finger Millet:
   • Thoroughly rinse the finger millet grains under running water to remove any dirt or debris.
2. Soaking (Optional):
   • Soak the rinsed finger millet grains in water for at least 4 hours or overnight. Soaking can help reduce cooking time and improve digestibility.
3. Cooking:
   • In a large saucepan, bring 3-4 cups of water to a boil.
   • Once the water is boiling, add the rinsed or soaked finger millet grains to the saucepan.
   • Reduce the heat to low, cover the saucepan with a lid, and let it simmer for about 20-25 minutes, or until the finger millet grains are soft and fully cooked.
4. Stirring:
   • Stir the finger millet occasionally to prevent it from sticking to the bottom of the saucepan.
5. Seasoning (Optional):
   • Add a pinch of salt to enhance the flavor, if desired.
6. Consistency:
   • If you prefer a thinner consistency, you can add more water during cooking to achieve the desired texture.
7. Serve:
   • Once the finger millet is cooked to the desired consistency, remove it from heat.
   • Serve the cooked finger millet porridge hot with milk, sugar or jaggery, and your choice of fruits or nuts for added flavor and nutrition.

Alternative Cooking Methods:

• Pressure Cooker:
  • After adding the finger millet grains and water to the pressure cooker, cook on medium heat for about 10-15 minutes or 3-4 whistles, then let the pressure release naturally.
• Rice Cooker:
  • Use the same water-to-finger millet ratio and cook in a rice cooker until done.

Serving Suggestions:

• Sweet Version:
  • Serve the cooked finger millet porridge with milk, sugar or jaggery, and sliced bananas or other fruits for a sweet and nutritious breakfast or snack.
• Savory Version:
  • For a savory twist, you can season the cooked finger millet porridge with salt, pepper, and spices of your choice, and serve it as a side dish or main meal.

Cooking finger millet is quite simple and can be easily incorporated into various dishes. Whether you prefer a sweet or savory version, finger millet’s unique taste and nutritional benefits make it a versatile and healthy grain to include in your diet.

How To Use Finger Millet

Finger millet, also known as ragi, is a versatile grain that can be used in various culinary applications. Here are some ways to use finger millet in your cooking:

1. Finger Millet Porridge:

• Ingredients: Finger millet grains, water, milk (optional), sugar or jaggery, and fruits/nuts for garnish.
• Instructions: Cook finger millet grains with water to make a porridge-like consistency. Serve hot with milk, sweetener, and your choice of fruits or nuts.

2. Finger Millet Flour:

• Ingredients: Finger millet grains.
• Instructions: Grind the finger millet grains into a fine flour using a grain mill or blender. Finger millet flour can be used to make various dishes like roti, dosa, pancakes, cookies, and bread.

3. Finger Millet Flatbread (Ragi Roti):

• Ingredients: Finger millet flour, water, salt.
• Instructions:
  • Mix finger millet flour, salt, and water to make a soft dough.
  • Divide the dough into small balls and roll out into thin flatbreads.
  • Cook the flatbreads on a hot griddle or skillet until golden brown spots appear on both sides. Serve hot with curry or chutney.

4. Finger Millet Pancakes (Ragi Dosa):

• Ingredients: Finger millet flour, urad dal (black gram), fenugreek seeds, water, salt.
• Instructions:
  • Soak urad dal and fenugreek seeds overnight, then grind into a smooth batter.
  • Mix finger millet flour, the ground batter, salt, and water to make a dosa batter consistency.
  • Cook thin pancakes (dosas) on a hot griddle or skillet. Serve hot with chutney or sambar.

5. Finger Millet Cookies:

• Ingredients: Finger millet flour, butter, sugar, baking powder, vanilla extract, nuts or chocolate chips (optional).
• Instructions:
  • Cream butter and sugar, then add finger millet flour, baking powder, vanilla extract, and nuts or chocolate chips to make a cookie dough.
  • Shape the dough into cookies and bake in a preheated oven until golden brown.

6. Finger Millet Pudding (Ragi Mudde):

• Ingredients: Finger millet flour, water.
• Instructions:
  • Boil water in a saucepan, then gradually add finger millet flour while stirring continuously to avoid lumps.
  • Cook until the mixture thickens and forms a soft, dough-like consistency.
  • Serve hot with curry or chutney.

7. Finger Millet Beverage:

• Ingredients: Finger millet flour, water, milk, sugar or jaggery, cardamom powder.
• Instructions:
  • Cook finger millet flour with water to make a thin porridge-like consistency.
  • Add milk, sweetener, and cardamom powder to taste.
  • Serve hot or cold as a nutritious beverage.

8. Finger Millet Soup:

• Ingredients: Finger millet flour, water, vegetables (carrots, beans, peas), salt, pepper, spices.
• Instructions:
  • Cook finger millet flour with water to make a thick porridge-like consistency.
  • Add finely chopped vegetables, salt, pepper, and spices of your choice.
  • Cook until the vegetables are soft and the soup has a creamy consistency.

Finger millet is a versatile grain that can be used in various dishes, from porridges and flatbreads to cookies and beverages. Its unique taste, nutritional benefits, and gluten-free nature make it a popular choice for adding diversity and health benefits to your meals. Experiment with finger millet in your cooking to discover new flavors and enjoy its numerous health benefits.

Substitute for Finger Millet

If you’re looking for a substitute for finger millet (ragi) due to dietary restrictions, availability issues, or flavor preferences, there are several alternative grains and flours that you can use. Here are some substitutes for finger millet:

1. Pearl Millet (Bajra):

• Similarities: Pearl millet is another type of millet that has a similar earthy and nutty flavor to finger millet.
• Uses: Pearl millet can be used in place of finger millet to make porridge, flatbreads, and other dishes.

2. Sorghum (Jowar):

• Similarities: Sorghum has a mild flavor and a texture similar to finger millet.
• Uses: Sorghum flour can be used as a substitute for finger millet flour in baking and cooking.

3. Quinoa:

• Similarities: Quinoa has a nutty flavor and a texture similar to finger millet.
• Uses: Cooked quinoa can be used in place of cooked finger millet in salads, porridges, and other dishes.

4. Amaranth:

• Similarities: Amaranth has a slightly nutty flavor and a texture similar to finger millet when cooked.
• Uses: Amaranth grains or flour can be used as a substitute for finger millet in porridges, baking, and other dishes.

5. Buckwheat (Kuttu):

• Similarities: Buckwheat has a nutty flavor and a texture similar to finger millet.
• Uses: Buckwheat flour can be used as a substitute for finger millet flour in baking and cooking.

6. Oats:

• Similarities: Oats have a mild, slightly sweet flavor and a similar texture to finger millet when cooked.
• Uses: Cooked oats can be used in place of cooked finger millet in porridges, cookies, and other dishes.

7. Cornmeal:

• Similarities: Cornmeal has a slightly sweet and nutty flavor and a texture similar to finger millet.
• Uses: Cornmeal can be used as a substitute for finger millet flour in baking and cooking.

8. Rice Flour:

• Similarities: Rice flour has a neutral flavor and can be used to achieve a similar texture to finger millet flour in baking and cooking.
• Uses: Rice flour can be used as a substitute for finger millet flour in baking and cooking.

When substituting finger millet with any of the alternatives mentioned above, it’s essential to consider the flavor, texture, and cooking properties of the substitute to ensure the desired outcome in your recipe. You may need to adjust the cooking time, liquid ratios, and seasoning to match the specific requirements of your dish.

Where to Buy Finger Millet

Finger millet, also known as ragi, can be purchased from various sources, including grocery stores, supermarkets, health food stores, and online retailers. Here are some places where you can buy finger millet:

Physical Stores:

1. Grocery Stores and Supermarkets:
   • Many large grocery stores and supermarkets carry finger millet in the grain or flour section.
   • Look for it in the international or ethnic foods aisle, as it is commonly used in African and South Asian cuisines.
2. Health Food Stores:
   • Health food stores often stock finger millet due to its nutritional benefits and gluten-free nature.
   • You can find it in the grain or bulk food section.
3. Asian or Indian Grocery Stores:
   • Finger millet is a staple in Indian cuisine, so it is readily available in Asian or Indian grocery stores.
   • You can find both the whole grain and the flour in these stores.
4. Farmers’ Markets:
   • Some farmers’ markets or organic markets may carry finger millet, especially if it is locally grown.

Online Retailers:

1. Amazon:
   • You can find a variety of finger millet products, including whole grains, flour, and ready-to-eat snacks, on Amazon.
2. Specialty Health Food Websites:
   • Websites specializing in health foods and organic products often offer finger millet for sale.
3. Online Indian Grocery Stores:
   • Several online stores specialize in Indian groceries and offer finger millet in various forms, including whole grains and flour.
4. Bulk Food Retailers:
   • Websites like Bulk Barn or other bulk food retailers may carry finger millet in the grain or flour section.

Local Farms or Mills:

• Local Farms:
  • If you live in an area where finger millet is cultivated, you may be able to buy it directly from local farmers or farm stands.
• Local Mills:
  • Some local mills or grain processing facilities may offer finger millet for sale, either in the whole grain or flour form.:

Finger millet is becoming increasingly popular due to its nutritional benefits and gluten-free nature, making it widely available in various stores and online platforms. When purchasing finger millet, consider the form (whole grain or flour) and the brand or variety that best suits your needs.

Example Online Retailers:

• Amazon
• Bob’s Red Mill
• Thrive Market
• Vitacost

How To Store Finger Millet

Storing finger millet properly is essential to maintain its freshness, nutritional value, and flavor. Here are some guidelines on how to store finger millet:

Whole Finger Millet Grains:

1. Cool, Dry Place:
   • Store the whole finger millet grains in an airtight container in a cool, dry place away from direct sunlight.
2. Pantry or Cupboard:
   • The pantry or a kitchen cupboard is an ideal place to store whole finger millet grains.
3. Airtight Container:
   • Use an airtight container or a glass jar with a tight-fitting lid to prevent moisture and pests.
4. Label and Date:
   • Label the container with the purchase or storage date to keep track of its freshness.
5. Shelf Life:
   • Whole finger millet grains can be stored for up to 6-12 months when stored properly.

Finger Millet Flour:

1. Refrigeration or Freezing:
   • Store finger millet flour in the refrigerator or freezer to extend its shelf life and prevent rancidity.
2. Airtight Container:
   • Transfer the finger millet flour to an airtight container or a resealable plastic bag.
3. Label and Date:
   • Label the container with the purchase or storage date and use it within the recommended time frame.
4. Shelf Life:
   • Finger millet flour can be stored in the refrigerator for up to 6 months and in the freezer for up to 12 months.

Cooked Finger Millet Porridge or Dishes:

1. Refrigeration:
   • Store the cooked finger millet porridge or dishes in an airtight container in the refrigerator.
2. Use Within 3-5 Days:
   • Consume the cooked finger millet dishes within 3-5 days for the best flavor and freshness.

Tips for Storing Finger Millet:

1. Pest Prevention:
   • Add a bay leaf or dried red chili to the storage container to deter pests.
2. Moisture Prevention:
   • Ensure that the finger millet grains or flour are completely dry before storing to prevent mold and spoilage.
3. Quality Check:
   • Regularly check the stored finger millet for any signs of mold, moisture, or off-odor, and discard if any spoilage is detected.

Proper storage of finger millet is essential to preserve its freshness, nutritional benefits, and flavor. Whether you are storing whole finger millet grains, finger millet flour, or cooked finger millet dishes, following these storage guidelines will help maintain the quality of finger millet and ensure its safe consumption.

Frequently Asked Questions (FAQs) Finger Millet