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 Benefits of Sanwa Millet, Sama, Barnyard Millet

  Last Updated : Feb 11,2019






Benefits of Sanwa Millet, Sama, Barnyard Millet

benefits of sama. benefits of sannwa millet in Indian cooking. Sanwa millet (Echinochloa frumantacea) is a tiny, white grain which is bigger in size than semolina but smaller than sago (sabudana). It is often called as ‘sanwa rice’ as it is similar to broken rice after cooking. However after cooking it’s a bit sticky and the grains are not as separate as cooked rice. This is one of the fastest growing crop which under optimal weather conditions takes approximately only 45 days to give ripe grains. 

In India sanwa has great importance during fasting days, especially in Navratri, when most other cereals are a part of ‘NO’ list. It’s quite economical and available at most grocery stores under different names. Here’s what sanwa is termed as in different languages across India…. 

Bengali – Shamula

Gujarati – Sama

Hindi – Shama

Marathi – Shamul

Tamil – Kudirai Valu

Telugu – Bonta Chamalu

Other names – Barnyard Millet / Samvat ke Chawal

Nutrients Sanwa Millet is Rich in…

1. Brimming with Protein : Like most millets, sanwa millet is also high in protein. This protein is used by the body to maintain the health of cells and their maintenance. With 4.3 g of protein from ½ cup, sanwa millet is sure to give you a sense of fullness. Moreover, sanwa millet has the least calories and carbs as compared to other millets like jowar, bajra, ragi etc. Sanwa can be included by those on high protein diets. 

2. Rich in Fiber : Sanwa has a whopping 6.9 g of fiber in ½ cup. Consumption of sanwa is sure to give you a high satiety value and help you cut back on calories from junk food thus helping in weight loss. But remember the fact, that though it has less carbs than most other millets, however those carbs are also quite substantial. Thus this grain cannot be included on a low carb diet. To balance its carbs, pair it with high fiber veggies like broccoli, green peas, carrot etc. 

3. Packed with Iron : The human body needs a vital nutrient ‘iron’ to build its hemoglobin stores. This hemoglobin is necessary for smooth supply of oxygen and nutrients to all parts of body. This millet is considered to be a good source of iron too. ½ cup of sanwa fulfills 17.5% of day’s requirement of iron and thus a boon for vegetarians. It’s rich enough to help you prevent anemia if consumed on a regular basis with other iron rich foods

4. Good Source of B vitamins : Sanwa abounds in B vitamins like thiamine, riboflavin and niacin which are very important to carry out energy and fat metabolism in our body. 

Health Benefits of Sanwa Millet

1. Valuable Millet in Gluten-free Diet : Sanwa certainly is a suitable replacement to wheat, barley, semolina and rye for those who are intolerant to gluten. Rava Upma can be effortlessly replaced with delicacies like Minty Sanwa

2. Perhaps a Suitable Addition to Diabetic Diet : The glycemic index of sanwa millet is known to be around 50, which falls in the low glycemic range and thus suitable for diabetics. Moreover its good fiber count can also benefit to control blood sugar levels. But the carb count of this millet shouldn’t be ignored either. It would be advisable to have a small portion of this millet with other foods low in glycemic index, so as to be sure to avoid that instant spike in blood sugar levels. 

3. A Healthy Addition For Healthy Heart :  With a good amount of fiber, phosphorus and magnesium, there is no reason for heart patients to avoid this millet. It will keep a check on your cholesterol levels and blood pressure both. Do not go overboard, but of course you can enjoy its delicacies in small portions. If you have high blood pressure though, ensure to restrict the amount of salt being used in the recipe. 

Sanwa Millet - From Pantry to Serving Table….

1. Farali Dosa

2. Sama Pulao

3. Sanwa Panki

4. Sanwa Dosa

5. Sweet Faraali Pancakes

6. Faraali Idli Sambhar

7. Samo Khichdi 
 

In point of fact, sanwa holds many benefits of millet group. In line with this fact, let’s check out its nutritional values. 
 

Nutritive Information for Sanwa Millet:

½ Cup of raw sanwa millet is about 70 grams

RDA stands for Recommended Daily Allowance.

Energy – 215 calories

Protein – 4.3 g

Carbohydrate – 45.9 g

Fat – 1.5 g

Fiber – 6.9 g

See full nutritional details of sanwa millet in Sanwa millet glossary click here.

benefits of sanwa millet sama barnyard millet

1.  
 by Tarla Dalal
When you feel like pampering yourself with traditionally wholesome food, reach out for the millets! Wonder foods that they are, millets also have a very enjoyable flavour and rustic texture. Here, sanwa millet is cooked with coconut milk and perked up with mint, coriander and other flavour enhancers. The Minty Sanwa is so tasty and sumptuous that you will want to have it not just on faaral days but on regular days as well. Serve with Peanut Kadhi and Kand Wafers .
There are several forgotten gems from South Indian cuisine, which people are vehemently attempting to bring back to the fore now. This delicious Farali Dosa is an example. While people commonly make regular dosa or quick-fix ones out of wheat flour or semolina, they forget that very tasty dosas can be made out of millet flours too! The combination of sama and rajgira flour gives rise to a sumptuous dosa that is sure to please your palate on a fasting day. Sour buttermilk is added to the batter to help in fermenting. The fermentation time is just two hours, so you do not even have to plan for this dosa the previous day itself. This Farali Dosa has a wonderful, crispy texture if made thin and had immediately. If you make it too thick or have it later, it might be chewy. Enjoy this hot and fresh with Peanut Curd Chutney or Faraali Idli-Sambhar. You can also try other faraali recipes like the Maharashtrian favourites – Upvaas Thalipeeth and Faraali Misal, or the popular Gujarati Layered Handva .
3.  
 by Tarla Dalal
A wholesome pulao perfect for fasting days, the Sama Pulao combines the unique, earthy flavour of the sanwa millet with the aroma and flavour of whole spices and coriander. Crushed peanuts give the pulao a fabulous texture and rich flavour, while potato makes it more sumptuous and filling. Enjoy the Sama Pulao hot and fresh with Rajgira ki Kadhi .
4.  
 by Tarla Dalal
This unique panki recipe gets its delicate flavour after being cooked between banana leaves. Green chutney is a great combo for this delectable dish.
 
No reviews
5.  
 by Tarla Dalal
Sanwa Dosa is a crispy, flavour-packed dosa just like the Rava Dosa, one of South India’s most famous snacks. Once cooked, it is difficult to differentiate between Sanwa Dosa and Rava Dosa! This is good because you get the same taste with a better grain, and also it can be had on fasting days. An innovative batter of sanwa millet and boiled potatoes, perked up with cumin seeds, green chillies, etc., is used to make this yummy dosa. While cooking the Sanwa Dosa, make sure you cook it on a medium-low flame till it is crisp. Do not remove it while soft or increase the flame to high, because that will ruin the texture of the dosa. You can also try other dosas like Nachni Dosa and Quinoa Dosa .
A delectable meal deserves a sweet finish. So, say goodbye to the dining table with these banana and coconut flavoured pancakes.
 
No reviews
The famous southie snack can be converted into a healthy and delicious faraal snack by making the idlis with sanwa millet and the sambhar with boiled vegetable purée. Serve with peanut curd chutney for an added dash of innovativeness.
8.  
 by Tarla Dalal
This recipe is as simple as can be, but tastier than you can ever imagine! Samo Khichdi, a faraali recipe that can be had during fasting days as well, is made by quickly sautéing all the ingredients together and cooking them for less than 10 minutes! Ginger and green chillies give this khichdi an element of spice, while peanuts contribute crunch, flavour and aroma to this delightful dish. Serve the Samo Khichdi immediately, as millet-based dishes sometimes get lumpy on cooling.
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