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Jhangora rice, the staple food of the people of Uttarakhand, is a wholesome grain with high nutritional value. Grown in the hilly region of Uttarakhand, this is a type of millet also popularly known by the name of barnyard millet. Jhangora is one of the oldest foods of humankind and an ideal substitute for rice. While it is considered a cheap crop, it is used for preparing many delicacies in Uttarakhand's Garhwal region. During the long fasting period, Jhangora in Uttarakhand is considered eminently desirable.

Jhangora Rice(Barnyard Millet) Nutrients

Jhangora rice is a Rabi crop quite common to the households of Uttarakhand. This grain is not only cheap but has versatile health benefits which are even scientifically proven. Barnyard millet contains an excellent source of protein and is highly digestible. Growing in the temperate region, it is high in energy and low in calories, making it ideal for people who are conscious of their health and diet. We can also find a high concentration of fibers in Jhangora rice. The cereal is also gluten-free because it contains 12% more dietary fiber than other cereals. The food is an ideal food for diabetics since it is gluten-free and low glycemic. 

There is a good amount of soluble and insoluble fiber in Jhangora rice. Additionally, to these nutrients, Jhangora richly contains iron, calcium, and vitamin B, and gives an improved ability to handle carbohydrates. 

Jhangora Rice(Barnyard Millet) Benefits  

This food provides several health benefits to urban dwellers, making it a boon to a healthy lifestyle. 

 Benefits of Jhangora rice or Barnyard millets can be listed as:

1. Jhangora rice is best for diabetes patients as it is gluten-free and low on the glycemic index. 
2. Through improved carbohydrate tolerance, Jhangora helps individuals lower their fasting plasma glucose levels and prevent cardiovascular diseases.
3. The dietary fiber in jhangora makes it an excellent food. The high fiber content helps in preventing constipation, excess gas, bloating, and cramping.
4. Being one of the best sources of iron and calcium, Jhangora is effective in helping build strong bones, teeth, and muscles.

Jhangora Rice(Barnyard Millet) Recipe

Jhangora rice is a versatile ingredient and can be used to prepare a wide variety of 

delicacies. From North India to South India, different dishes are prepared using Jhangora.

Some of the common mouth-watering dishes that are prepared using Jhangora are listed as:

• Jhangora ki kheer
• Jhangora Upma
• Sawak ka chawal

Among the long list of delicacies prepared from Jhangora, Jhangora ki kheer, and Upma. These are highly appreciated dishes usually prepared in the Northern and Southern parts of India. 

Recipe of Jhangora Rice 

Ingredients 

• Jhangora
• Sugar
• Milk
• Raisins

Process

• It's best to dry roast the Jhangora rice to bring out its nutty flavors.
• Take a pan and add milk to it. The milk should be boiled for some time.
• Once the milk is boiled, add millets to the pan. Cook this mixture and keep stirring to avoid lumps.
• Now, add some sugar to the mixture and stir continuously to dissolve the sugar in it.
• Once the mixture is all cooked, add some raisins to it and your Jhangora rice kheer is ready to be served. 

Jhangora Upma

Ingredients -

• Jhangora
• Onion
• Carrot
• Peanut
• oil
• Ginger
• Green chilies
• Curry leaves
• salt

Preparation 

• Wash the jhangora 2-3 times in water and soak in freshwater for at least 10 minutes
• Add oil to a pan and heat the pan.
• Add mustard seeds and wait till it sputters
• Add curry leaves, grated ginger, and green chili. Saute till they turn light brown,
• Add onions, and fry till onions turn pink
• Add vegetables and mix everything well.
• Once the vegetables have softened a bit, add turmeric powder and mix well
• Add water and let it boil
• Once it boils, add the required salt and the soaked jhangora
• Mix well and let it boil.
• Reduce the flame to simmer. Add peanuts and mix well
• Switch off the flame.
• Mix well, garnish with coriander and serve hot.

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