If You Are All About Functional Eating, Make This Jhangora Millet Salad

Name: If You Are All About Functional Eating, Make This Jhangora Millet Salad
Prep time: 20
Cook time: 20
Total time: 40
Ingredients: 1 cup Jhangora (barnyard millet); 1.5 cup Water; 0.5 tsp Salt; 1 piece Cucumber (Finely-diced); 1 piece Tomato (deseeded and diced); 1 piece Red onion (finely chopped); 0.5 cup Red and yellow bell peppers (diced); 0.25 cup Pomegranate arils; 2 tbsp Roasted peanuts (roughly crushed); 2 tbsp Fresh coriander leaves (chopped); 1 tbsp Mint leaves (finely chopped); 2 tbsp Lemon juice; 1 tbsp Extra virgin olive oil; 0.5 tsp Roasted cumin powder; 0.25 tsp Black pepper powder; 0 g Salt (to taste); 1 tsp Honey (optional)

Rooted in Himalayan tradition, refreshed for modern tables, this salad pairs barnyard millet with crisp vegetables and bright flavours, for a nourishing, gluten-free meal

Contributed By

OT Staff

August 3, 2026

A jhangora millet salad for the days when you choose to be healthy

Jhangora Millet Salad is a celebration of one of the Himalayas’ most cherished grains. Known as barnyard millet in English, jhangora has been a staple in the mountain regions of Uttarakhand and other parts of northern India for generations. Traditionally used in comforting porridges and festive preparations, this ancient grain is now finding its way into contemporary kitchens thanks to its impressive nutritional profile and versatility. Naturally gluten-free and rich in fibre, iron, and essential minerals, jhangora offers a wholesome alternative to refined grains while delivering a light, delicate texture that works beautifully in salads.

This recipe by Chef Kamlesh Gupta (Executive Chef, Naukuchia House, Naukuchiatal — IHCL SeleQtions) transforms the humble millet into a vibrant and refreshing dish packed with vegetables, fresh herbs, and juicy pomegranate arils. The fluffy cooked grains absorb the bright flavours of a lemon and cumin dressing, while roasted peanuts add a satisfying crunch. Every ingredient contributes a different texture and flavour, creating a salad that is equal parts enjoyable and nourishing.

Perfect for warm afternoons, light lunches, healthy meal prep, or as an accompaniment to grilled dishes, this salad showcases how traditional ingredients can be adapted for modern lifestyles. It is filling without being heavy, making it an excellent choice for those looking to incorporate more nutrient-dense foods into their diet. Whether you’re already familiar with millets or discovering them for the first time, this Jhangora Millet Salad is a delicious way to experience the rich culinary heritage of the Himalayas in a fresh and contemporary form.

Quick Info

Prep Time 20 min

Cook Time 20 min

Total Time 40 min

Servings 4

Difficulty medium

Ingredients

Jhangora (barnyard millet) - 1 cup
Water - 1.5 cup
Salt - 0.5 tsp
Cucumber (Finely-diced) - 1 piece
Tomato (deseeded and diced) - 1 piece
Red onion (finely chopped) - 1 piece
Red and yellow bell peppers (diced) - 0.5 cup
Pomegranate arils - 0.25 cup
Roasted peanuts (roughly crushed) - 2 tbsp
Fresh coriander leaves (chopped) - 2 tbsp
Mint leaves (finely chopped) - 1 tbsp
Lemon juice - 2 tbsp
Extra virgin olive oil - 1 tbsp
Roasted cumin powder - 0.5 tsp
Black pepper powder - 0.25 tsp
Salt (to taste)
Honey (optional) - 1 tsp

Instructions

Step-1

Wash and soak the millet: Place the jhangora in a large bowl and rinse it under running water 3–4 times until the water runs clear. This removes excess starch and any impurities. Soak the millet in fresh water for 15 minutes. Drain completely before cooking.

Step-2

Cook the jhangora: Add the soaked millet, water, and salt to a heavy-bottomed saucepan. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover with a lid, and cook for 15–18 minutes or until the grains are tender and have absorbed most of the water. Turn off the heat and let it rest, covered, for 5 minutes.

Step-3

Cool the millet: Transfer the cooked millet to a large tray or wide bowl. Using a fork, gently fluff the grains to separate them. Allow it to cool completely. Cooling prevents the vegetables from becoming soggy and helps maintain a light texture.

Step-4

Prepare the vegetables: While the millet cools, dice the cucumber, tomato, bell peppers, and onion into small, even-sized pieces. Chop the coriander and mint finely. Keeping the vegetables uniformly cut ensures a balanced bite and attractive presentation.

Step-5

Make the dressing: In a small bowl, whisk together the lemon juice, olive oil, roasted cumin powder, black pepper, salt, and honey until well combined. The dressing should taste bright, slightly tangy, and well-seasoned.

Step-6

Assemble the salad In a large mixing bowl, combine the cooled jhangora with the cucumber, tomato, onion, bell peppers, pomegranate arils, coriander, and mint. Pour the dressing over the mixture and toss gently until every grain is evenly coated.

Step-7

Finish and serve Sprinkle the crushed roasted peanuts over the salad just before serving for added crunch. Taste and adjust seasoning if required. Let the salad rest for 5 minutes to allow the flavours to meld together.

Step-8