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 Benefits of Sanwa Millet, Sama, Barnyard Millet

  Last Updated : Feb 11,2019

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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

 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 .
farali dosa recipe | faral dosa | sama rajgira dosa | rajgira dosa | with amazing 17 images. farali dosa recipe is one of several forgotten gems from South Indian cuisine, which people are vehemently attempting to bring back to the fore now. As the name suggests, farali dosa is popularly consumed during fasting days and is made out of millets. Vrat, Upwas or fasts is observed by may Hindus on auspicious festivals like Navratri, Shivratri or even days like ekadashi or Karwa chauth. The ingredients consumed during these fasting days differ from religion to religion and person to person. So, if you are not consuming any ingredients mentioned in this farali recipe, simply skip it. The combination of sama and rajgira flour gives rise to a sumptuous sama rajgira 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 sama rajgira dosa the previous day itself. This farali dosa has a wonderful, crispy texture if made thin and must be eaten immediately. If you make farali dosa too thick and have it later, it might be chewy. Have this sama rajgira dosa 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. Enjoy farali dosa recipe | faral dosa | sama rajgira dosa | rajgira dosa | with detailed step by step recipe photos and video below.
 by Tarla Dalal
sama pulao for vrat or upvas recipe | sama ke chawal ka pulao | vrat ke chawal ka pulao | sama rice khichdi farali recipe | with 24 amazing images. sama pulao for vrat or upvas recipe | sama ke chawal ka pulao | vrat ke chawal ka pulao | sama rice khichdi farali recipe is a one dish meal to satiate you on fasting days. Learn how to make sama ke chawal ka pulao. To make sama pulao for vrat or upvas, soak the sanwa millet in enough water for 10 to 15 minutes in a deep bowl. Drain and keep aside. Heat the ghee in a deep non-stick pan, add the cumin seeds, cloves, cinnamon and cardamom and sauté on a medium flame for 30 seconds. Add the green chillies, potatoes and little salt, mix well and cook on a medium flame for 5 minutes, while stirring occasionally. Add the soaked sanwa millet, mix gently and cook on a medium flame for 1 minute, while stirring occasionally. Add 2 cups of water and little salt, mxi well, cover with a lid and cook on a medium flame for 6 to 8 minutes, while stirring occasionally. Add the coriander and peanuts and mix well. Serve hot. A wholesome pulao perfect for fasting days, the vrat ke chawal ka pulao combines the unique, earthy flavour of the sanwa millet with the aroma and flavour of whole spices and coriander. However, if you don’t eat cloves and cinnamon during vrat, you can avoid its use. Crushed peanuts give the pulao a fabulous texture and rich flavour, while potato makes it more sumptuous and filling. Enjoy the sama rice khichdi farali recipe hot and fresh with Rajgira ki Kadhi. Further to make sama ke chawal ka pulao upvas friendly, we have also used rock salt. Also called sendha namak, it is used as a substitute to table salt for cooking upvas ka khana. But if you wish, you can use table salt also. Tips for sama pulao for vrat or upvas. 1. Rock salt has been added twice – once for the potatoes and then for the sama. It is necessary for the flavour. 2. Ensure to cook the sama for a minute before adding water, to remove its raw smell. 3. Do not forget to stir continuously as sama pulao is sticky and might burn otherwise. Enjoy sama pulao for vrat or upvas recipe | sama ke chawal ka pulao | vrat ke chawal ka pulao | sama rice khichdi farali recipe | with step by step photos.
 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.
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 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 .
farali pancakes recipe | sweet farali pancake | buckwheat pancake for upvas | kuttu ka cheela - navratri, vrat recipe | sweet farali pancake are a sweet treat for fasting days. Learn how to make buckwheat pancake for upvas. Enjoy these banana and coconut flavoured sweet farali pancake post dinner. These farali pancakes acquire their sweetness not only from bananas, but also jaggery. This traditional buckwheat pancake for upvas is subtly flavored with cardamom and has an intense aroma. The addition of coconut adds a slight bite to these luscious pancakes. You can serve these pancakes during the fasting days. Perfect Navratri dessert , recipes for Shravan Ekadashi Recipes, Ekadasi sweet dish and even Janmashtami sweet dish. To make farali pancakes, clean, wash and soak the sanwa millet and buckwheat separately in enough water for atleast 1 hour. Drain and keep aside. Blend the sanwa millet along with ¼ cup of water in a mixer and blend till smooth. Blend the buckwheat by adding 2 tbsp of water in a mixer till smooth. Combine the samwa paste, buckwheat paste, coconut, jaggery, banana, rock salt and cardamom powder in a deep bowl and mix very well with your hands. Heat a non-stick tava (griddle), grease it with little ghee, pour a ladleful of the batter and spread it in a circular motion to make a 100 mm. (4") diameter thin pancake. Cook, using little ghee, till it turns golden brown in colour from both the sides. Repeat with the remaining batter to make 12 more pancakes. Serve immediately. Tips for farali pancakes. 1. Grate the jaggery with a thin grater so it mixes well. 2. Use freshly grated coconut for best flavours. 3. A pinch of rock salt is a must. It always balances the sweetness in mithais. 4. If you find them difficult to spread and cook, use a mini uttapa pan. 5. Serve immediately to enjoy its texture. Enjoy farali pancakes recipe | sweet farali pancake | buckwheat pancake for upvas | kuttu ka cheela - navratri, vrat recipe | with recipe below.
No reviews
 by Tarla Dalal
farali idli sambar recipe | vrat sambar | navratri, vrat idli chutney | fasting idli sambar | farali idli sambar is a treat you should not miss on indulging during upvas. Learn how to make navratri, vrat idli chutney. The famous South Indian snack will not be missed out even on fasting days now. Delicious navratri, vrat idli chutney can be enjoyed by making the idlis with sanwa millet and sago with peanut used as a stuffing. Quite unusual you may think, but it’s worth a try! The sambar of vrat sambar is made with boiled vegetable purée. Tempered with only cumin seeds and spiced up with coriander seeds and boriya mirch, this sambar is indeed tasty and filling. You will not miss the dals too! To make farali idli sambar, make idli first. For that combine sama, sago, curd, rock salt and ginger green chilli paste. Blend and keep aside. For the stuffing, heat the oil in a non-stick kadhai and add the cumin seeds. When the seeds crackle, add the remaining 2 tsp of ginger-green chilli paste and sauté on a medium flame for a few seconds. Add the potatoes, sugar, lemon juice and rock salt, mix well and cook on a slow flame for 5 minutes. Cool and divide the stuffing into 16 equal portions. Put 1 tbsp of the idli batter into greased idli moulds, spread a portion of the potato stuffing over it. Sprinkle a little peanut powder over it and top it up with another tbsp of the idli batter. Steam in an idli steamer for 10 minutes or till done. Next, make sambar. For that cook 1 cup of bottle gourd, yam and potatoes, cool and blend till smooth. Add 4 cups of water and cook for 7 to 8 minutes. Add the remaining ½ cup of bottle gourd and yam, ground powder and rock salt, mix well and cook for 3 to 4 minutes. Then heat the oil in a small non-stick pan and add the cumin seeds. When the seeds crackle, add the remaining 2 round red chillies and sauté for a few seconds. Pour the tempering over the boiling sambar, mix well and simmer for another 3 to 4 minutes. Add the lemon juice and mix well. Serve fasting idli sambar with peanut curd chutney for an added dash of innovativeness. This combines roasted peanuts with the right ingredients like curd, ginger green chilli paste, cumin seeds and rock salt. In all, this recipe makes a wide variety of ingredients allowed during fasting and gives you a feast to enjoy during festivals. You can serve this fasting idli sambar for Navratri, Janmashtami, Ekadashi and other days of upvas etc. Tips for farali idli sambar. 1. Prefer fresh curd and not sour curd for soaking. 2. Simmer the sambar as mentioned at each step to get the perfect thick consistency. 3. You can avoid cinnamon if you wish to. Enjoy farali idli sambar recipe | vrat sambar | navratri, vrat idli chutney | fasting idli sambar | with recipe below.
 by Tarla Dalal
samo khichdi recipe | moraiya khichdi | bhagar khichdi | farali khichdi | sanwa khichdi | with 10 amazing images. 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! Made from sama (sanwa millets), peanuts, green chillies, ginger and ghee, this samo khichdi is as simple to make. Samo has too many names and people known it different. Bengali –Shamula, Gujarati – Sama, Hindi – Shama, Marathi – Shamul, Tamil – Kudirai Valu, Telugu – Bonta Chamalu and other names – Barnyard Millet / Samvat ke Chawal. Ginger and green chillies give this moraiya khichdi an element of spice, while peanuts contribute crunch, flavour and aroma to this delightful dish. Serve the sanwa khichdi immediately, as millet-based dishes sometimes get lumpy on cooling. Maharashtrians tradionally have their samo khichdi (called bhagar khichdi ) along the farali peanut chutney, but you can also have it along rajgira kadhi and curd. This is personally my favourite farali khichdi, you don’t have to wait for a fasting day to relish it, you can also have it as your breakfast or snack. Learn to make samo khichdi recipe | moraiya khichdi | bhagar khichdi | farali khichdi | sanwa khichdi | with detailed step by step recipe photos and video below.
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Benefits of Sanwa Millet, Sama, Barnyard Millet
 on 23 Jun 19 11:40 PM