Learning centre · Traditional foods
Millets: the old grains of Tamil Nadu
Ragi, kambu, thinai, samai, varagu and kuthiraivali — what they are and easy ways to use them.
4 min read · 02 Nov 2026
Before polished rice became everyday food, Tamil homes cooked a wide range of siruthaniyam (small grains). Millets are rich in fibre and minerals and fit well into a balanced diet.
Meet the millets
- Kezhvaragu / ragi (finger millet): notably rich in calcium — ragi dosa, kali or malt
- Kambu (pearl millet): iron-rich — kambu koozh, dosa
- Thinai (foxtail millet): pongal, upma, payasam
- Samai (little millet): cooks like rice; good for curd rice and upma
- Varagu (kodo millet) and kuthiraivali (barnyard millet): light, quick-cooking rice substitutes
Using them
- Replace part or all of the rice in pongal, upma and lemon rice
- Wash well and soak for 30 minutes for a softer texture
- Pair with dal, vegetables and curd for a complete meal
Millets are still grains, so portions matter. Variety is the goal.
References
- ICMR–National Institute of Nutrition. Dietary Guidelines for Indians. Hyderabad; 2024.
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Hyderabad.
For education only. It does not replace advice from your doctor.