Panivaragu (Proso Millet) Benefits and Recipe

Panivaragu, known as Proso millet in English, is one of the cereals. It is named so because panivaragu is cultivated in the hills.

One of the main advantages is that this proso millet crop is able to evade drought by its quick maturity. Being a short duration crop (60-90 days) with relatively low water requirement, this escapes drought period and, therefore, offers better prospects for intensive cultivation in dryland areas. Under unirrigated conditions, proso millet is generally grown during Kharif season. The Sankranti season tax is still made as part of the festival with fresh panivaraku (proso millet).

  • Panivaragu in Tamil
  • Barri in Hindi
  • Varigulu in Telugu
  • Baragu in Kannada
  • Koovaragu in Malayalam


Proso millet lowers glucose and cholesterol, thereby maintaining overall health. It is rich in fiber, protein, minerals, and trace elements like iron, copper, zinc, manganese, and soluble fiber.

Benefits of Panivaragu

Panivaragu is gaining importance as gluten-free food, antioxidant, anti-aging, low glycemic index, and high calcium content and is a component in multigrain gluten-free food products.

  • It’s basically a digestion-friendly millet.
  • Panivaragu is rich in phytochemical, Phytate that helps in the reduction of cancer risks.
  • It helps to reduce body weight which is most needed for obese people.
  • Proso millet helps to overcome irregular period problems in women. It helps to reduce knee & joint pains.
  • Also, Panivaragu is good for diabetic people.
  • Panivaragu reduces nervous disorders, especially in the eyes.

A Healthy Meal

In India, Millets are used for the preparation of several traditional as well as novel foods. Proso millet is ground into flour and cooked to make a variety of tasty dishes. Idly, dosa with panivaragu shall be smooth and have a spongy texture, not to mention healthy.

Running late for work? Kichdi is always there to help you out! Not only is Kichdi is easy to make but is also very delicious.

Here is a yummy recipe of panivaragu kichdi! Follow the instructions carefully and enjoy your healthy meal!


  • Panivaragu/proso millet – 1 cup
  • Onion – big size -1 number
  • Tomato – Medium size – 1 number
  • Carrot – 2 numbers
  • Green peas – 1 cup
  • Turmeric powder – 3 pinches

For Tadka/ Masala

  • Green chillies – 3 number
  • Ginger – 1/2 inch
  • Curry leaves – handful
  • Oil – 2 tablespoons
  • Mustard seeds = 1 teaspoon
  • Urad dal – 1/2 teaspoon
  • Gram dal – 1/2 teaspoon


  1. Dice the onion, tomato, carrot, and ginger. Slit the green chilies.
  2. Dry roast the millet and keep aside.
  3. Heat oil in a pan. Sputter mustard seeds, urad dal, and gram dal.
  4. Add ginger, chilies, and curry leaves.
  5. Once the onion turns translucent, add tomatoes and carrot. Fry until tomato wilts.
  6. Now add the vegetables and give them a stir.
  7. Throw in the millet, add 2 cups of boiling water and add salt according to requirement.
  8. Let it cook with a closed lid.

Hope you enjoy your healthy-cum-tasty meal!

References: Link1 | Link2 | Link3 

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