barnyard millet

Millet & Vegetable Pulao/ Pilaf ….


I am a proud DFT blogger. To learn about DFT, click on the picture above ..

This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.

This time the theme for DFT was One Pot Meal . When I heard about the theme, I was excited and a little overwhelmed then came up with my family’s all time favorite “Pulao ” . This Pulao is quick to make , can be eaten all by itself or with yogurt , raita , chutney and papadums ..

I like to cook with whole grains as well as millet as much as I can as It contain lots of vitamins, minerals and protein and is comparatively healthier then rice & one can easily use in dishes the same way as you would use rice …

DFT goes easy and cooks a one pot meal for you!!

Serves 3 – 1 1/2 cup serving each

Samvat rice / barnyard millet 1 cup
Spinach 1/2 cup
Tomatoes (finely chopped) 1 medium size (optional)
Carrot chopped -1/4 cup
Green peas – 1 tbs optional
Fresh Corn 1 tbs optional
Cabbage chopped 1/2 cup I used purple cabbage
Green beans -1/4 cup
Onion finely chopped 1medium
ginger grated 1tsp
Finely chopped green chillies 2
Red chili powder 1 tsp OR to taste
Turmeric powder 1/4 tsp ( I did not use any )
Coriander Powder 1 tsp
Cumin seeds 1/2 tsp
Oil 1 tbsp
Salt to taste
Cilantro / Coriander leaves For garnishing

Method :
1. Wash and soak the rice for 15 – 20 minutes. Drain. Keep aside.
2. Heat the oil in a pan with a lid . Add cumin seeds & when they crackle, add the onion, grated ginger .Sauté for 2 minutes.
3.Now add all the other vegetables along with red chili powder, coriander powder , and turmeric powder if using. Sauté for 3-5 mins
4.Add the rice and chopped tomatoes & Sauté for 2 more minutes, add 2 cups of water and salt as per taste .
5.Once the rice comes to a boil , put the heat on medium low , cover the pan with a lid and cook for 10 -12 mins or till all the water is absorbed and millet is cooked .
6.Garnish with the mint springs. Serve hot yogurt or raita and papadum of your choice ..

Benefits of the Ingredients Used In Making This Pulao

Barnyard Millet
Millet may make a good substitute for rice for some diabetics. Millet’s high fiber content slows digestion and releases sugar into the bloodstream at a more even pace. This helps diabetics avoid dangerous spikes in blood sugar . Millet is featured among a list of healthy foods for its ability to decrease insulin resistance . Millet is high in protein (about 6 grams per cooked cup) and gluten free.

Onions are a low-calorie, healthful food to include in your diabetic diet, providing you with fiber, iron, potassium, vitamin C and other micronutrients. Some evidence suggests that certain chemicals in onions may help you maintain blood sugar control. Adding onions to your soups, stews, sandwiches, salads and casseroles boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet.

Tomatoes, another superfood for diabetes, are packed with vitamin C and are good sources of vitamin A, potassium, and fiber. They’re also low-carb and low-cal — just 32 calories per cup. The nutrient lycopene, which gives red tomatoes their color, is a powerful antioxidant and may protect against heart disease and prostate cancer. Add a slice of juicy tomato to your next sandwich or cook up a big pot of tomato sauce, a great topping for veggies, chicken, and other good foods in your diabetic diet.

Purple Cabbage
Eating cabbage is an inexpensive way to add vitamins K and C and antioxidants to your diabetic diet. Cabbage is also a good source of manganese, fiber, and vitamin B6. This low-carb veggie is at its peak in the fall and early winter. Pick a head that is firm with shiny leaves. When you get it home, put it in the refrigerator. Cover it with plastic wrap once it’s cut to slow down the loss of vitamins. Experiment with recipes that use this low carbohydrate vegetable raw as well as cooked.

Green Beans
Green Beans are high in fibre and low in carbohydrates, which make them ideal for people with diabetes.

Watching your diet is a big part of managing diabetes, but that doesn’t mean you have to give up healthy snacks like carrots. In fact, carrots can be beneficial to a diabetic’s health, so it’s a good idea to include them as part of your regular meal planning. Chopped carrots have just 12 grams of carbs per cup, so it takes a full cup of carrots to count as a single vegetable serving when using a diabetes carbohydrate exchange system.

This low-carb veggie is a wise addition to a diabetic diet because it’s loaded with folate, beta carotene, iron, and vitamin K. To get the biggest nutritional punch, ditch the canned stuff and buy it fresh or frozen. Fold steamed spinach into an egg-white omelette at breakfast or toss fresh leaves in a healthy, low carbohydrate salad at lunch or dinner.

Green Peas
Yes, peas contain carbohydrate, but they can still be part of a diabetes eating plan. The fiber and protein content of peas is thought to help slow digestion, which, in turn, can help smooth out blood sugar levels after eating. Peas also rank low on the glycemic index scale, with a glycemic index of 22.

Green Chili/ Chili Peppers
Studies have shown that when meals are prepared with chili peppers, lower amounts of insulin are needed after that meal to regulate blood sugar levels. “Chili peppers taste great in spicy dishes such as chili and curry, but they can also be used as a rub for salmon or chicken to add some heat,”

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.



Tri Colored Cocktail Millet Idlis… DFT

I am a proud DFT blogger. To learn about DFT, click on the picture above ..

This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.

India is celebrating It’s 69th Independence Day on Aug 15th so team DFT decided to come up with recipes representing Tri colors of Indian flag as expressing our love to the nation by doing what we do the best “cooking”


In the national flag of India the top band is of Saffron colour, indicating the strength and courage of the country. The white middle band indicates peace and truth with Dharma Chakra. The last band is green in colour shows the fertility, growth and auspiciousness of the land.

Let us celebrate the Independence of India, with some DFT recipes, cheering for the colors of the flag!

Tri Colored Cocktail Millet Idlis.


Replacing Millet for rice to make idli has been in my to try list for a long time and I Must say the result was awesome . The best part is that millet can easily be grinned in a small blender so no more heavy grinders to be taken out for these idlies ..

Makes around 60 cocktail size idlis
Serves 5 -8 ,

1. 2 cups Barnyard Millet/ Sama ke chawal/Vrat ke chawal
2. 3/4 to 1 Cup white Urad Dal / skinned and split Black gram
4 TBS flatten rice / Poha
3. Fenugreek seeds / Methi dana 1/2 tsp
4. Juice of a carrot for Orange color -as needed – optional
5. Spinach paste or Green Mint Chutney for green color -As needed optional
6. Salt as per taste
7. Oil for greasing the mould

1. Soak Millet, fenugreek seeds , poha and Lentil together for at least 4 hours.
2. Take a blender and grind them in batches .
We do not need lots of water to grind this into a paste .
The consistency of the batter should be thick .If the batter is too watery, Idli will be flat n sticky.
3. Ferment it overnight . By the morning batter will be fermented but it does not double in volume .
4. Stir the batter well with a ladle and divide the batter in 3 bowls .
5. Add carrot juice in one bowl and mix well with batter for orange color .
6. Mix in spinach in the second bowl of batter for green color .
7.Steam it in an idli pot for 10 minutes.
8.Check with a back of spoon or using fingers dipped in water.If it comes out clean,idli is cooked.Remove with a spoon and serve hot with chutneys of your choice ..

WE DO NOT need to add rice in this recip.
We DO NOT need to add water while grinding.
Adding fenugreek/ methi seeds & flatten rice / poha is for softness.Don’t skip it.
Ferment the batter for minimum 8 hours.



Millet is actually a group of related plants that produce small pearl-like grains and not a single plant. Millet is low in essential amino acids and higher than most grains in fat content, 75 percent of which is heart-healthy polyunsaturated fat. Millet has been shown to be potentially beneficial in the management of diabetes.
Read More HERE

URAD DAL/ black gram skinned lentils
STABILIZE YOUR BLOOD SUGAR – full of complex carbohydrates
• The soluble fiber in lentils helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, lentils are full of complex carbohydrates that can help you…
– Control your blood glucose levels
– Control your cholesterol levels
– Control your appetite
– Lower your risk of getting type 2 diabetes

Rich in the antioxidant beta-carotene, vitamin A, B, C and K, magnesium, folate, and dietary fiber, carrots are bright in color and provide a sweet taste. Carrots are a good choice if you have diabetes as their carotenoid and vitamin A content helps protect your eyes from diabetic retinopathy or damage to the blood vessels in the eye from long-term diabetes. Carrots are a great low-carb, crunchy snack.

Rich in calcium, vitamins A, B, C and K, magnesium, iron, protein, potassium and dietary fiber, dark leafy greens are perfect for a diabetic diet.

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.


check out all tri-colour recipes inspired from our Indian Flag.


Samo rice / Barnyard millet Dhokla….


This recipe of sama ka dhokla comes to me from my Maternal grand mother / Nanni Ma , who used to make these during fasting . This is the first time I am trying this out as this needs preplanning .

for the dhokla..
sama ke chawal (Barnyard millet) 1 cup
Sour buttermilk 1 cup
Rock salt / salt to taste

for the tempering…
green chilies 3-4 slit length wise
Cumin seeds 1 tsp
6-7 Curry leaves optional
oil 2 tsp
sugar 1 tbsp
lime juice 1 tbsp
water 1/2 cup
Coriander leaves for garnishing


Soak the millets in the buttermilk and salt at least for 6 hrs OR overnight,

Make a batter of the soaked millet by blending it in a blender or food processor .
When you are about to steam the dhokla
Add 1/2 tsp of soda bi carb to the batter, mix well and pour into a greased plate & Steam till set and cooked ( 7-10 mins)
Let it cool completely. Then cut in desired shapes.

For the tempering :

Heat oil in a pan, add cumin seeds and let them crackle.
Add the chilies and curry leaves and stir them to let them release their aroma.
Pour water and add the sugar, let it come to a soft boil.
Take off the heat, add the lime juice and pour over the steamed dhokla.
Let the dhokla soak this sweet& sour water . Takes around 5 minutes.
Serve with your choice of chutneys , dips, sauces OR ketchup .

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Sama / Barnyard Millet Pulao , Pilaf….


This millet is frequently used during religious fasting days in india. This pilaf can be served with Potato and peanut gravy or even cucumber raita …

Serves 2


Samvat rice / barnyard millet 1 cup
Potato boiled & cubes 1/2 cup
Tomatoes (finely chopped) 1 medium size (optional)
ginger grated 1/2 tsp
Finely chopped green chillies 2
Cumin seeds 1/2 tsp
Oil 1 tbsp
Rock salt / Salt to taste

Cilantro / Coriander leaves For garnishing


Wash and soak the rice for 15 – 20 minutes. Drain. Keep aside.
Heat the oil in a pan with a lid . Add cumin seeds & when they
crackle, add the grated ginger , green chilies ,tomatoes and potatoes .Sauté for 2 minutes
Add the rice. Sauté for 2 more minutes, add 2 cups of hot water and salt .
Once and cook with
Garnish with the mint springs. Serve hot potato curry …