11 Forgotten Grains Making a Comeback in Modern Indian Kitchens

For generations, Indian kitchens relied on a wide range of grains beyond the now-familiar staples of white rice and refined wheat. Families stored sacks of jowar in the pantry, dadi stirred ragi porridge on the stove, and bajra rotlas marked winter evenings. Over time, many of these grains were cast aside as markets and government grain policies favoured a narrower set of crops, and convenience pushed polished rice and all-purpose flour to centre stage. Today, a quiet revival is underway, driven by home cooks, chefs, and health-conscious shoppers who want foods that are nutritious, flavourful, and kinder to the climate. This trend connects practical needs—like more fibre and stable blood sugar—with a desire to honour kitchen memories and regional foodways. In the following list, we’ll walk through eleven traditional grains you may not see daily at your grocery store, but which are finding fresh work in modern recipes. For each grain, you’ll find a quick description, why it fell out of favour, why it’s returning now, simple ways to cook with it, and where to buy it in North America. Think of this as a friendly pantry tour—like a neighbour who’s brought over a jar from Dadi’s kitchen and written a note with cooking tips. Start with one grain that sounds interesting, and you’ll likely find it an easy, tasty switch for routine meals.

1. Jowar (sorghum)

Jowar, known widely as sorghum, is a hearty millet that supported rural diets across central and western India for centuries. It has a mild, slightly nutty flavour and a coarse texture that gives rotis and porridges a satisfying body. Once a kitchen staple in Maharashtra and parts of Madhya Pradesh, jowar lost ground as subsidised wheat and rice took centre stage in markets and public kitchens. The grain’s association with rural hardship also dimmed its urban appeal for a time, but that view is changing. Today, home cooks appreciate jowar for fibre and plant-based protein, along with being naturally gluten-free. It’s especially useful for flatbreads: mix jowar flour with a little warm water and oil, then press and cook on a hot tawa until brown spots appear. Jowar can also be used in upma-style dishes and as a porridge base for breakfast. For North American shoppers, look for jowar or sorghum flour at Indian grocery chains like Patel Brothers, health-food stores that stock ancient grains, or online retailers such as Amazon and speciality millet shops. Store jowar flour in an airtight container in a cool place, or refrigerate for a longer shelf life.

2. Bajra (pearl millet)

Bajra, or pearl millet, carries a deep culinary history in India, especially across Rajasthan, Gujarat, and parts of Uttar Pradesh. Its flavour is robust and earthy, which pairs neatly with winter stews and pickles that were common in Dadi’s winter kitchen. Bajra rotla—thicker flatbreads made from bajra flour—were a ritual of cool-season meals, served with ghee or garlic chutney. The shift toward refined grains and urban lifestyle changes gradually reduced bajra’s presence at many tables, but health conversations have brought it back into focus. Nutritionally, bajra is prized for its iron and fibre content and its ability to provide slow-release energy. Modern cooks like to grind bajra into blends for dosa-style pancakes, use it in baked goods for a nutty twist, or combine it with vegetables for filling grain bowls. In North America, you can find bajra in Indian stores, through online suppliers specialising in millet flours, and in some organic bulk sections. When cooking with bajra, combine it with a binding flour like atta or sorghum for softer rotis, and keep it refrigerated if you buy freshly milled flour.

3. Ragi (finger millet)

Ragi, or finger millet, is a tiny, dark grain with a big reputation for nutrition in South India and parts of the Deccan plateau. Dadi might have stirred ragi into warm milk for a soothing night-time porridge, and generations have valued it as a weaning food for babies. It’s notable for its calcium content and resistant starch, which support digestive health and steady blood sugar. Ragi fell out of widespread use as convenience foods and refined flours expanded, but it’s now enjoyed again for both health and taste. Home cooks use ragi flour for pancakes, rotis, and simple porridges sweetened lightly with jaggery or fruit. Ragi also makes a good base for dosa batter when mixed with rice or urad dal, offering a darker colour and richer texture. In the U.S. and Canada, check South Asian groceries, specialty health-food sites, and brands that sell finger millet flour or ready porridge mixes. Ragi stores well in sealed containers and makes a quick, nourishing breakfast when you’re short on time.

4. Foxtail millet (kangni)

Foxtail millet, commonly called kangni in many South Indian kitchens, is a small-seeded grain prized for quick cooking and a pleasant, slightly sweet taste. Traditional recipes include pilafs and upma-style breakfasts where the millet soaks up tempering spices and vegetables. Kangni’s light texture made it popular in tribal and rural diets, yet urban food trends temporarily pushed it out of everyday use. Its recent comeback owes to convenience and nutrition—foxtail millet cooks faster than many other millets and works well in salads, stir-fries, and one-pot meals. Chefs and home cooks today use it as a rice substitute for pilafs or mixed-grain bowls, and it appears increasingly in ready-to-eat grain mixes. For North American shoppers, foxtail millet is available at specialty Indian grocers and online millet retailers, often sold labeled as “foxtail millet” or “kangni.” To prepare, rinse and simmer with a 1:2 grain-to-water ratio until tender; fluff with ghee and toss with fresh herbs for a quick side dish.

5. Kodo millet (kodon)

Kodo millet, or kodon, is a sturdy grain valued for its drought resistance and filling nature, commonly grown in rainfed regions of India. Villagers used it for simple, sustaining dishes such as khichdi and steamed cakes, relying on its ability to keep well through lean seasons. Like other millets, kodo suffered when agricultural priorities shifted toward high-yield wheat and rice, and it briefly became less visible in urban markets. Today, it’s returning because people want grains that are both sustainable and satisfying. Nutrition-wise, kodo provides fibre and a sense of fullness that can help with weight management and steady energy release. In modern cookery, try substituting kodo for rice in pulaos, or use ground kodo in batter for savoury pancakes. North American availability includes organic online stores, ethnic grocers that stock packaged millets, and farmers’ co-ops carrying ancient-grain products. Store kodo in a cool, dry place and rinse well before cooking to remove dust.

6. Little millet (kutki)

Little millet, called kutki in some regions, is aptly named for tiny kernels that cook quickly and take on flavors easily. It was often used in one-pot meals and sweet puddings in rural households, prized for ease of preparation and neutral taste. Little millet’s small size and mild flavour make it a handy swap for rice in everyday dishes, though it had been overshadowed by higher crop yields of major cereals. The revival comes from home cooks who appreciate its fast cook time, versatility, and nutrition profile. Little millet works well in breakfast porridges, savory upma with mustard seeds and curry leaves, and as a base for grain salads with chopped vegetables and tangy dressings. In the North American market, look for little millet at South Asian stores, health-food online retailers, and brands specializing in ancient grains. Keep it in an airtight jar, and to shorten cooking time, soak it briefly before simmering with spices and broth for flavourful results.

7. Barnyard millet (sama/varai)

Barnyard millet, known as sama or varai, has a long association with fasting dishes across many Indian households, particularly in north and central India. Its fine grain makes for soft khichdis and light dosas that are gentle on the stomach and easy to digest. The grain’s ritual use in festivals kept it visible, but broader everyday consumption declined as rice and wheat became dominant. Now barnyard millet is valued for its low glycemic index and convenience, which meet modern health goals for steady blood sugar and accessible cooking. Contemporary recipes use sama in creamy risottos, spiced khichdi bowls, and for millet-based crepes that take a savory filling well. In the U.S. and Canada, barnyard millet can be found at specialty Indian markets and a growing range of online millet shops; it is sometimes listed as “samo” or “barnyard millet.” For a quick cook, rinse and simmer with aromatics like bay leaf and cumin until the grain becomes tender and slightly sticky.

8. Proso millet (cheena)

Proso millet, often called cheena in Indian contexts, has a global history and a clean, toasted flavour that works well in contemporary grain salads and bowls. In India it was grown in pockets where simple starchy crops were needed, and families used it in porridge or mixed-grain recipes. Proso fell away from mainstream notice during decades when agriculture and markets narrowed available choices, but its light texture and pleasant bite have helped it reemerge among modern cooks. It’s a great choice when you want a rice-like grain that cooks quickly and holds up in cold salads or warm pilafs. Cheena pairs nicely with roasted vegetables, tangy dressings, or spiced yogurt for a fusion tiffin-style lunch. For North American shoppers, proso millet is usually available through health-food suppliers, bulk grain sections, and a few Indian grocery stores; check labels or product descriptions for “proso” or “cheena.” Toasting the grain briefly in oil before simmering enhances its nutty aroma and overall flavour.

9. Amaranth (rajgira)

Amaranth, known in India as rajgira, is a pseudo-grain with a long tradition in festival cooking, especially during fasting days where its popped form becomes a beloved snack. It’s prized for its high protein and balanced amino acid profile, particularly lysine, which complements cereal proteins. Though never completely absent from kitchens, amaranth’s mainstream use dipped as refined staples rose, yet recent health interest spotlighted its nutrient density and versatility. Rajgira cooks into a porridge, makes a fine addition to granola, and its popped seeds are excellent in chikkis and festive bars. In savory cooking, finely ground amaranth can be used for thickening or in flatbreads mixed with other flours. North American availability is strong: amaranth is sold by mainstream health-food brands, online grain suppliers, and many Indian grocery stores. Keep amaranth in a sealed container in a cool place; its tiny seeds puff readily when heated in a dry pan for a crunchy topping.

10. Buckwheat (kuttu)

Buckwheat, called kuttu in many Indian fasting traditions, is a pseudo-grain that delivers a robust, nutty flavour and useful structure for pancakes and rotis made without gluten. It has a long history in Himalayan and northern cuisines, where it was used both as a staple and for special-occasion fasting foods. Buckwheat fell from general use as polished cereals became more affordable and widely available, but its gluten-free status and mineral content have renewed attention. Modern kitchens use buckwheat flour for hearty pancakes, soba-like noodles, and rustic bread when mixed with other flours for better texture. In Indian households, kuttu ka atta is a key ingredient for vrat (fasting) recipes and also works in savoury pancakes served with chutney. In North America, you’ll find buckwheat widely: mainstream supermarkets stock buckwheat groats, while kuttu flour appears at Indian grocery stores and online. Rinse groats before cooking to remove any dust and toasted notes, and enjoy buckwheat for its strong flavour and nutrition.

11. Barley (jau)

Barley, or jau, has a long culinary past across India where it appeared in porridge, rotis, and even fermented drinks in different regions. Its chewy texture and high soluble fibre make it useful for heart health and for keeping blood sugar steady after meals. Barley’s presence waned in many urban diets as faster-cooking polished grains gained dominance, though rural and regional uses persisted. Now barley is back as cooks look for grains that perform well in both traditional recipes and globalized dishes like barley risotto or wholesome soups. It’s a forgiving grain for weekday cooking—simply simmer with broth and aromatics until tender, or use pearl barley for quicker results. Barley is widely available across North America in supermarkets, bulk stores, and health-food shops, and it’s often sold as pearled or hulled barley depending on how whole you want the grain to be. For those seeking an authentic touch, pair barley with roasted vegetables and a dollop of ghee to bridge heritage flavours and contemporary plates.

Final Thoughts: Try One Grain This Week

Stepping beyond familiar rice and wheat is easier than it sounds. Start by choosing a single grain from this list that matches your cooking style. If you want fast meals, try foxtail or little millet for quick pilafs and upma. If you like hearty breads, jowar and bajra make deeply satisfying rotis when mixed with binding flours. For gluten-free baking, amaranth and buckwheat add protein and a nutty lift. Barley works well when you want chewy, comforting bowls that stand in for pasta or rice. When buying, search both Indian grocery shelves and mainstream health-food brands; many of these grains appear under their English and regional names, and online retailers make them easy to ship. Store all flours and grains in airtight containers—refrigerate if you plan to keep them longer than a month. Cooking is part habit and part curiosity, so treat this as a friendly experiment: try one new recipe this week and note how a simple swap changes texture and flavour. These grains reconnect us to regional foodways, support climate-resilient choices, and broaden daily nutrition. A small change at the pantry shelf can bring both dadi’s memory and a healthier plate to modern life.