Sorghum millet, also lovingly known as Jowar in India, is one of the oldest cultivated grains in human history. Revered for its resilience and rich nutritional profile, this humble millet is regaining popularity in the modern world for all the right reasons.Let’s dive into the fascinating history and numerous benefits of sorghum millet. While it may not carry the properties of positive millet in reversing lifestyle diseases, it remains a cherished source of strength and wellness in every bite. It is categorized as a “Neutral Grain” by renowned “Millet Man of India”, Dr Khadar Vali. Curious about what millet truly are? Check What is Millet?
Table of Contents
What is a Neutral Grain?
Neutral grains are nature’s quiet nurturers — whole grains with a fiber content of 3–6% or whose carbs:fiber ratio is more than 10, however they offer lot of nutrients. Rich in essential minerals, they strengthen and support the body gently. While they may not hold the potent healing powers of positive millets in reversing lifestyle diseases, they still stand as humble companions in your journey toward wellness and balance. According to Dr Khadar Vali, a normal person should consume at least 20% of neutral millet to stay healthy because of their rich nutritional content and the remaining 80% should be positive millet. Sorghum Millet also known as Jowar, is a neutral grain.
A Glimpse into History
Sorghum (Sorghum bicolor) is one of the world’s oldest cultivated grains, first domesticated over 5,000 years ago in the northeastern region of Africa, particularly in present-day Sudan and Ethiopia. It played a crucial role in the diets of early African civilizations due to its ability to thrive in hot, arid climates with minimal water. From Africa, sorghum spread to India, and later to China and the Middle East, becoming a staple food in many semi-arid regions. During the colonial period, it was introduced to the Americas, where it became important both as food and animal fodder. Today, sorghum is widely grown in Africa, Asia, and the Americas, valued for its drought resistance, versatility in food products.
Why the Name Sorghum?
The name “sorghum” is believed to have originated from the Italian word “sorgo”, which itself likely came from the Latin term “Syricum granum”, meaning “grain of Syria”, reflecting its ancient trade routes and introduction to Europe through the Middle East. Over time, as the crop spread globally, the term evolved into “sorghum” in English. Though the grain was originally domesticated in Africa, its name reflects the historical pathways through which it became known to the Western world, highlighting the crop’s significance in ancient agriculture and commerce.
Sorghum millet in different languages & cultures-
| Language | Name |
|---|---|
| English | Sorghum |
| Hindi | Jowar (ज्वार) |
| Tamil | Cholam (சோளம்) |
| Telugu | Jonna (జొన్న) |
| Kannada | Jola (ಜೋಳ) |
| Arabic | Dura (الذرة الرفيعة) |
| French | Sorgho |
| Japanese | モロコシ (Morokoshi) |
🩺 Health Benefits Comparison with Rice & Wheat
| Health Aspect | Sorghum Millet | White Rice | Whole Wheat |
|---|---|---|---|
| Gluten-free | ✅ Yes | ✅ Yes | ❌ No |
| Supports digestion | ✅ High fiber | ❌ Very low fiber | ✅ High in fiber |
| Blood sugar control | ✅ Low GI, slow carb absorption | ❌ High GI; quick sugar spikes | ⚠️ Moderate GI |
| Weight management | ✅ Keeps you full longer | ❌ Less filling | ✅ Good satiety |
| Heart health | ✅ Rich in antioxidants & magnesium | ❌ Poor in heart-protective nutrients | ✅ Supports heart health |
| Bone strength | ✅ Good calcium & magnesium | ❌ Low in bone-support nutrients | ✅ Moderate calcium & magnesium |
| Rich in B Vitamins | ✅ Supports energy, nerves, and brain health | ❌ Very low in B vitamins | ✅ Especially rich in niacin & thiamine |
| Antioxidant content | ✅ High | ❌ Very low | ⚠️ Moderate |
| Iron content | ✅ High | ❌ Low | ✅ Good amount |
🧠 Why B Vitamins Matter
- Thiamine (B1): Supports nerve function, energy metabolism, and muscle health.
- Riboflavin (B2): Important for skin, eyes, and converting food into energy.
- Niacin (B3): Helps lower cholesterol, supports brain health, and aids in DNA repair.
✅ Conclusion
Sorghum millet provides an excellent mix of fiber, minerals, B vitamins, and antioxidants—making it a far superior choice to refined grains like white rice and a great gluten-free alternative to wheat. It’s particularly beneficial for managing diabetes, boosting energy, supporting the nervous system, and maintaining heart and gut health.
How to Include Sorghum Millet in Your Diet
Sorghum millet, known as jowar in many parts of India, has been a traditional staple for centuries. Integrating it into your modern Indian meals is easy and delicious. Here’s how you can include sorghum millet in your everyday diet:
- Jowar Roti (Flatbread): Replace or mix wheat flour with sorghum flour to make soft, nutritious rotis or bhakris. These are perfect with vegetable curries, dal, or chutneys.
- Upma: Use cracked sorghum (jowar rawa) to prepare a wholesome upma for breakfast or snack. Cook it with mustard seeds, curry leaves, green chilies, and veggies for a flavorful meal.
- Khichdi: Prepare a nutritious khichdi by combining sorghum millet with moong dal and spices. This is a comforting, easy-to-digest dish ideal for any time of day.
- Idli/Dosa Batter: Mix sorghum flour with rice and urad dal to make fermented batter for idlis and dosas. This adds extra nutrition and a subtle nutty flavor.
- Porridge (Kheer/Payasam): Cook whole sorghum grains in milk with cardamom, jaggery, and nuts to create a traditional Indian sweet porridge.
- Pulao or Biryani: Use sorghum millet as a rice substitute in pulao or biryani recipes. Cook it with spices, vegetables, and your choice of protein for a wholesome meal.
- Sprouted Sorghum Salad: Soak and sprout sorghum grains, then mix with chopped onions, tomatoes, coriander, lemon juice, and chaat masala for a refreshing and protein-rich salad.
- Jowar Snacks: It can be used to make tasty snack dishes like the famous Muthiya recipe shared below.
By incorporating sorghum millet into these familiar Indian dishes, you can enjoy the rich taste of tradition along with modern health benefits. It’s a wonderful way to keep your meals wholesome, gluten-free, and packed with nutrients.
Let us see a delicious & nutritious snacks recipe lovingly known as Jowar Muthiya in Gujrat state of India.
Jowar Muthiya (Steamed Sorghum Flour Dumplings)
Ingredients
1 cup jowar (sorghum) flour
1/4 cup chickpea flour (besan)
1 small onion, finely chopped
2 green chilies, finely chopped
1-inch ginger, grated
2 tablespoons fresh coriander leaves, chopped
1 teaspoon cumin seeds
1/2 teaspoon turmeric powder
1/2 teaspoon red chili powder
1 teaspoon ginger-green chili paste (optional)
1 tablespoon oil (plus more for tempering)
Salt to taste
1 teaspoon lemon juice
Water, as needed (to make dough)
For Tempering:
- 1 tablespoon oil
- 1 teaspoon mustard seeds
- 1 tablespoon sesame seeds
- A pinch of asafoetida (hing)
- 8-10 curry leaves
- 2 dried red chilies (broken)
Instructions:
- Prepare the Dough:
In a large mixing bowl, combine jowar flour, chickpea flour, turmeric powder, red chili powder, salt, cumin seeds, chopped onion, green chilies, ginger, coriander leaves, and lemon juice. Add 1 tablespoon oil and mix well. - Make the Dough:
Gradually add water little by little and knead to form a soft but firm dough. It should be easy to shape but not sticky. - Shape the Muthiyas:
Take small portions of dough and roll them between your palms to form cylindrical dumplings about 2-3 inches long (like small logs). - Steam the Muthiyas:
Place the shaped muthiyas in a steamer lined with a clean muslin cloth or greased plate. Steam for about 15-20 minutes until they are cooked through and firm. To check, insert a toothpick—if it comes out clean, they’re done. - Prepare the Tempering:
Heat 1 tablespoon oil in a small pan. Add mustard seeds and let them splutter. Add sesame seeds, asafoetida, curry leaves, and dried red chilies. Fry for a few seconds until fragrant. - Toss and Serve:
Carefully cut the steamed muthiyas into bite-sized pieces. Toss them in the tempering to coat evenly. - Enjoy:
Serve hot with green chutney or tamarind chutney as a snack or light meal.
Find video illustration for the recipe in hindi here.
Why You’ll Love It:
Jowar Muthiya is a wholesome, gluten-free snack packed with fiber and nutrients from sorghum and chickpea flour. The tempering adds a burst of flavor, making it perfect for teatime or a healthy appetizer.
Who is the Millet Man of India?
The “Millet Man of India” is Dr. Khader Vali, a food and nutrition scientist renowned for promoting the cultivation and consumption of millets across India, especially traditional varieties like foxtail, little, kodo, barnyard, browntop, and proso millets.
Key Contributions of Dr. Khader Vali:
- Advocates millets as a solution to lifestyle diseases like diabetes, obesity, hypertension, and even certain cancers.
- Promoted the concept of “Siri Dhanya” (positive millets) to differentiate more nutritious millet varieties.
- Encouraged organic farming and natural healing through diet.
- Honored with the Padma Shri award in 2023 for his contribution to health and sustainable agriculture.
Book by Dr.Khadar Valli -Check Prices on Amazon
Videos
Watch the video below –
Conclusion: Sorghum Song of the Soul
Invite sorghum millet to your table,
Let its golden grains dance like morning light,
In warm bowls of porridge, soft and tender,
A gentle hug to start your day right.
Stir it into soups, where flavors mingle,
A quiet strength in every spoonful told,
Or toss it in salads, crisp and simple,
A burst of earth, both humble and bold.
Let it rise in bread, a hearty embrace,
Each crumb a story of sun and rain,
Or simmer slow in stews, a patient grace,
Nourishing body, soothing pain.
In every meal, let sorghum be your song—
A whisper of health, of roots deep and strong.
With each bite, a promise softly spun,
To nourish your soul as day is done.