Cholam (Sorghum) – Nutrition, Benefits and Recipe

Sorghum (Sorghum bicolor), also called pearl millet, great millet, Indian millet, milo, durra, or shallu, cereal grain plant of the grass family (Poaceae) and its edible starchy seeds. The plant likely originated in Africa, where it is a major food crop and has numerous varieties. In India, Cholam is commonly known as Sorghum or Jowar. Traditionally, jowar was used as a grain to make flatbreads/ Rotis. Cholam has globally touted as the new quinoa for its gluten-free, whole grain goodness and is considered one of the staples among western and southern parts of India.

Nutrition

Sorghum is an underrated, nutrient-rich cereal grain. Sorghum is rich in a variety of nutrients, including B vitamins, which play an essential role in metabolism, neural development, and skin and hair health.

It’s also a rich source of magnesium, and antioxidants like flavonoids, phenolic acids, and tannins. Furthermore, half a cup (96 grams) of cholam provides approximately 20% of the recommended daily fiber intake. Finally, this grain is a great source of protein. In fact, it provides as much protein like quinoa, a cereal grain renowned for its high protein content.

Benefits of Cholam

1.Boosts Circulation

Iron and copper are the two important minerals found in cholam. Iron is necessary for increasing the level of heme in anemic people. Copper enhances iron absorption in the body. Thus, it boosts up circulation and reduces the chances of anemia.

2. Boosts your Energy

Cholam contains vitamin B3 (niacin), it helps to convert food into energy by aiding enzymes. It plays an important role in cell signaling and repairing DNA in addition to acting as an antioxidant.

3. Relieves Constipation

Constipation is a symptom, not a disease. The dietary fiber present in cholam millets helps ease digestion and adds bulk to our stools and makes stools pass without inconvenience. It can also treat diarrhea, bloating, and stomach ache.

4. Best Option For Weight Loss!

They have an increased concentration of dietary fiber when compared to other grains. A single serving contains more than 12 grams. This high fiber content satiate hunger leading to decreased appetite and hence weight loss!

5. Controls Cholesterol Levels

The high abundance of fiber helps to reduce bad cholesterol levels thus decreasing the risk of developing cardiovascular-related problems. The cholesterol-lowering property automatically decreases the risk of plaque formation within blood vessels.

6. Prevents Cardiac Problems

They also contain magnesium, iron, vitamin E, vitamin B to regulate the heart rate and proper functioning of cardiac muscles.

7. Gluten-free

Gluten is a protein component found in wheat and barley-based foods and is believed to cause digestive problems such as bloating, pain, and stomach cramps. Jowar, a gluten-free whole grain, is considered an excellent alternative for people who suffer from ‘gluten intolerance ‘.

8. Controls Blood Sugar Levels

Cholam, a complex carbohydrate, is digested slowly, prompting a more gradual rise in blood sugar.

9. Good for Bone Health

Because it contains high levels of magnesium, jowar helps maintain calcium levels in the body (magnesium increases calcium absorption).

Recipe

So, how to add Cholam to your diet? Here is an easy and healthy recipe that will come in handy.

Ingredients needed:

  • Cholam -1 cup
  • Raw rice -1/2 cup
  • Idli rice – 1/2 cup
  • Urad dal – 1/4 cup
  • Fenugreek seeds -1 tsp
  • Mustard seeds -1 tsp
  • Chana dal -2 tbsp
  • Curd chilies -3 broken
  • Oil -as needed
  • To add as such
  • Onions -2 (big)
  • Curry leaves -2 spring
  • Coriander leaves – 1 handful

Preparation:

  1. Soak cholam, raw rice, idli rice, urad dal, Fenugreek seeds with needed water for 4 hrs or overnight.
  2. Grind everything into a fine batter with needed salt and water.
  3. Consistency needs a little thick.
  4. Ferment in overnight or 8-9 hrs.
  5. Before making paniyaram, heat the oil, add mustard seeds, when it splutters, and Channa dal and curd chilies. Saute till dal and chilies turn golden brown color and add it into the batter.
  6. Add finely chopped onions, curry leaves, coriander leaves to the batter. Mix them well. Now batter preparations is ready.
  7. Heat the paniyaram pan, when the pan is hot, add oil in each partition using a spoon, and then add batter.
  8. You could find holes in the batter when one side is cooked.
  9. Then flip the paniyaram, spoon with little oil. When both sides are cooked and it turns golden brown, remove from pan either by spoon or knife. 

References: Link1 | Link2

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