Pearl Millet Pulao (Bajra Pulao) – A Simple Way to Add Millets to Your Everyday Meals
If you’ve been wondering how to incorporate millets into your daily routine without changing your food habits too much, this Pearl Millet Pulao is the perfect place to start.
It’s:
✔ quick
✔ wholesome
✔ protein & fiber rich
✔ familiar with flavors
✔ great for lunchboxes & weeknight dinners
Small change. Big difference.
And by the end of this millet series, I promise – you’ll be eating millets more than ever 💛
🌾 What is Pearl Millet (Bajra)?
Pearl millet, known as bajra in India, is one of the oldest cultivated millets.
It has been a staple in Indian kitchens for centuries, especially in winter, because it is:
- naturally gluten-free
- rich in iron, fiber & protein
- very filling
- great for gut health
It has a slightly nutty taste and pairs beautifully with Indian spices.
🏡 Where You Can Replace Rice with Bajra
Use cooked pearl millet in:
- pulao
- khichdi
- curd rice
- lemon rice
- grain bowls
- tikkis
- warm salads
🔁 New to Millets? Start Small.
Not ready to go fully millet? Try:
- ½ rice + ½ millet
- ½ quinoa + ½ millet
Same taste. Better nutrition. Effortless transition.
👉 Follow along and let’s make millets a part of our everyday Indian vegetarian meals.
✨ Why This Recipe Works
You are not changing your food.
You are upgrading your grain.
That’s how sustainable healthy eating happens.
💪 Nutrition Per Serving (Serves 2)
Pearl Millet Pulao
Protein: ~7.5-8 g
Fiber: ~6-7 g
Greek Yogurt Raita
Protein: ~5-6 g
Fiber: ~1 g
⭐ Total Per Serving
Protein: ~13-14 g
Fiber: ~12-14 g
This makes it a balanced vegetarian meal.
Pearl Millet Pulao
Ingredients
Equipment
Method
- Soak 2/3 cup pearl millet overnight or for 1 hour in warm water, then pressure cook it for 20 minutes in an Instant Pot with 1 cup water.
- Heat 1-2 tbsp olive oil in a pan.
- Add 1/4 tsp cumin seeds and let them splutter.
- Add 1/4 tsp red garlic chutney and 1/4 tsp pav bhaji masala or garam masala with a dash of water, and let the water separate from the masalas.
- Add 1/4 cup colorful bell peppers and 1/4 cup onions. Sauté for a minute.
- Add 1/4 cup mixed vegetables.
- Mix in cooked pearl millet.
- Add Salt & pepper to taste.
- Toss everything well.
- Garnish with Fresh cilantro.
- In a bowl, add 1/4 cup Greek yogurt, Salt Sweetener/sugar, 1 Thai green chilli, 1 English cucumber 1/4 tsp roasted cumin powder, and mix everything. Chill before serving.
Notes
How to Serve
This pulao is extremely versatile:- With chilled raita (comfort meal)
- With kachumber salad (light dinner)
- In a lunchbox
- As a millet grain bowl base
Ingredient Swaps & Variations
- No red garlic chutney → use green chutney or chilli flakes
- No pav bhaji masala → use garam masala
- Add tofu/paneer → extra protein
- Add peanuts → crunch + healthy fats
❓ FAQs
Does bajra need soaking?
Yes, soaking for 6-8 hours helps digestion and faster cooking.
Can I make this vegan?
Skip raita or use plant-based yogurt.
Can I cook this in a pressure cooker?
Yes, 1 whistle after soaking works well.
Is this good for weight loss?
It’s high in fiber and keeps you full longer.
💛 What’s Next in the Millet Series?
An easy millet dessert recipe is coming next – and you don’t want to miss it!