Let’s rediscover our roots by reintroducing the powerhouse grain bajra, also known as pearl millet or kambu, into our diets. This blog takes you on a journey through numerous pearl millet benefits, from supporting heart health to aiding digestion. We will also learn simple ways to embrace this ancient grain in our everyday meals with some delicious recipes. Let's go back to basics for a healthier future!

Bajra, also known as Pearl Millet, is a grain that has long been a staple in Indian cuisine, especially in Rajasthan, Gujarat, and Maharashtra. Over time, however, the usage of this grain has reduced dramatically, replaced by other modern food choices. Recently, with the United Nations declaring 2023 as the "International Year of Millets," it's high time we rekindle our relationship with this nutritional powerhouse and reintroduce it into our daily diets.

Bajra is packed full of nutrients and offers an array of health benefits, making it a must-have in your diet. Not only is it an excellent source of protein and fiber, but it's also loaded with essential amino acids. In this blog, we will delve deeper into the bajra nutritional values, some pearl millet benefits, ways to incorporate it into your meals, and some delicious recipes to get you started.

Per 100g of Pearl Millet Nutrition

Bajra packs a nutritional punch. Below, we have provided a glimpse of what 100g of this grain offers.

Nutrient Quantity (per 100g)
Protein 10.96g
Fat 5.43g
Total fiber 11.49g
Carbohydrates 61.78g
Calories 1456 kcal

This nutrition-packed profile showcases why bajra health benefits are immense and why it should be a significant part of a balanced diet. Let’s explore some of the pearl millet benefits in the next section.

Nutritional Health Benefits of Pearl Millet

Bajra (Pearl millet) is a healthy gluten free option that is packed with complex carbohydrates, essential amino acids, antioxidants, vitamins like thiamine, riboflavin, folic acid, niacin, beta carotene, and minerals like iron, phosphorus, magnesium, and zinc. It’s safe to say that this ancient grain, modest yet mighty, is a nutrition powerhouse, brimming with numerous health benefits. Let us dig deep into some primary pearl millet benefits.

1. Good for diabetics:

Pearl millet contains complex carbohydrates that digest very slowly. As it's retained in the stomach for long, the release of glucose is also delayed thus helping in the stabilization of blood glucose levels. This is one of the most vital bajra benefits. Additionally, bajra has a low glycemic index (GI), making it an excellent choice for people with diabetes.

2. Good for heart health:

The magnesium content in bajra works efficiently to relax the muscles and blood vessels, thus reducing blood pressure. Simultaneously, the fibre content in this grain aids in reducing the levels of LDL (bad) cholesterol by binding to it in the digestive system and expelling it from the body. These elements work in harmony, making bajra an ally for your heart.

3. Good alternative for celiac disease and gluten intolerance:

As pearl millet does not contain gluten, it’s a great dietary option for people who have celiac ailments or can’t digest gluten. This too is considered one of the primary bajra benefits.

4. Helps prevent constipation:

When it comes to counting the pearl millet health benefits, it’s essential to note that insoluble fibre present in bajra helps maintain good gut health, helping keep constipation at bay.

5. Weight management:

The high fiber and protein content in bajra makes it an ideal grain for weight loss as it keeps you full for a longer time, reducing unnecessary snacking.

6. Boosts immunity:

Rich in essential minerals like zinc, bajra benefits your immune system and improves your ability to fight health issues.

7. Packed with antioxidants:

Pearl millet, or bajra, is a veritable treasure trove of antioxidants. These potent compounds counteract oxidative stress by neutralizing harmful free radicals, thereby reducing cellular damage. This key aspect of bajra health benefits lends itself to overall well-being and longevity.

Now that we’ve covered the major bajra health benefits, let’s dive into the daunting question “How to Cook and Eat bajra.”

How to Cook and Eat Bajra

Bajra is versatile and can be cooked in several ways. You may follow the below method to cook bajra:

  • Rinse and clean the bajra before cooking
  • Boil 2-1/2 cups of water for 1 cup of bajra
  • Add bajra to the boiling water and let it boil
  • Cover the pot and lower the heat
  • Simmer and cook for about 25 minutes

Bajra flour or kambu benefits are noteworthy. Bajra flour is also widely used to make Indian flatbreads, known as 'Bajra Roti' or 'Bhakri'. Simply mix the bajra flour with warm water, knead it into a dough, and roll it out to make the rotis. Cook them on a tawa (griddle) until they're crisp and golden.

The grain is also processed to create bajra flakes and is used to make nutritious poha or upma as well. Additionally, it can be used to make millet snacks like multigrain cookies. Combining bajra with a dal or soya gravy or even paneer curry with lots of vegetables makes up a balanced and a perfectly healthy meal.

Delicious Bajra Recipes

1. Bajra pea paratha:

This wholesome and savoury Indian flatbread amalgamates bajra flour with a flavorful peas filling. Combine bajra flour with mashed boiled peas, turmeric, ginger, garlic, and fresh coriander leaves to create a dough. Roll into rotis and serve piping hot for a perfectly balanced meal rich in calories, protein, and fiber.

2. Bajra laddoo:

This homemade sweet delicacy is as nutritious as it is delightful, making it an excellent snacking option, particularly for children. Roast bajra flour and your favourite nuts in clarified butter (ghee), mix it with powdered jaggery, and shape into laddoos. These are rich in calcium and phosphorus, promising a healthful treat that can be stored and enjoyed anytime.

3. Sweet bajra porridge:

This is a simple yet delicious dessert where bajra is slowly cooked in milk and sweetened with sugar. This luscious porridge is an easy way to incorporate pearl millet health benefits in a sweet treat.


Bajra is a versatile grain that is rich in macro and micronutrients, making it a nutritional powerhouse. The diverse Kambu benefits include heart health support, digestion aid, boosted immunity and much more.

However, those with metabolic disorders should consult a healthcare provider before integrating bajra into their diets. Remember, the goal is to embrace a healthier lifestyle suited to your personal health needs and goals. So, let's kickstart our health journey with bajra - a grain that not only adds flavour to our meals but also infuses them with nutrition and health benefits.