If you're vegan, vegetarian, diabetic, anemic, or trying to manage your weight, then adding pearl millet (also known as Peret) to your diet is something you should definitely consider.
This incredible grain is packed with fiber, protein, iron, and magnesium, making it an excellent choice for anyone looking to optimize their health.
How to Cook Pearl Millet Saza (Sadza)
Now, let’s get into the cooking!
Here’s a step-by-step video on how to prepare Pearl Millet Sadza—a wholesome and nutritious African dish.
The recipe & instructions and below the video.
Ingredients:
- ½ spoon millet flour
- Enough water to make a paste
- Additional hot water (for cooking)
- 2 spoonfuls millet flour (for thickening)
- ½ spoonful millet flour (for final mixing)
Instructions:
- Heat the stove – I turned my stove to high heat (level 6).
- Make a paste – In a pot, I added half a spoon of millet flour and enough water to form a smooth paste, ensuring there were no lumps.
- Start cooking – I placed the pot on the stove, added hot water, and stirred until the mixture thickened and started to simmer.
- Let it cook – I covered the pot and allowed it to simmer for about 10 minutes, then reduced the heat to low.
- Thicken the mixture – By this stage, I had a thick millet porridge. I removed the lid and added two spoonfuls of millet flour, whisking to prevent lumps.
- Final mix – I added another half a spoonful of flour and stirred it in with a wooden spoon.
- Let it simmer – I placed the lid back on and let the sadza cook on low heat for another 10 minutes to allow the millet grains to cook fully.
- The final result – The pearl millet sadza was ready! I served it with kale, stewed veggie soup, and beef meatballs.
Related reading: Orange Vs Banana - Which Is Better For Constipation Remedies?
Why You Should Eat More Millets
Millets are not just an ancient grain—they are a superfood with amazing health benefits! Here’s why you should consider incorporating them into your diet:
- Supports Blood Sugar Control – Millets are low-glycemic-index (GI) foods, meaning they help prevent blood sugar spikes after meals, making them great for diabetics.
- Aids Digestion – Rich in dietary fiber, millets promote gut health and help detoxify the body.
- Assists in Weight Management – The high fiber content helps you feel full for longer, reducing unnecessary snacking.
- Promotes Heart Health – Studies suggest that millets may lower cholesterol levels and protect heart health.
- Rich in Essential Nutrients – Millets are packed with protein, antioxidants, vitamins, and minerals like iron and calcium, making them great for people with anemia or nutritional deficiencies.