What is Barnyard millet ? Benefits of samak ke chawal? 

The recent awareness about health and nutrition led to revolutionary changes. Thus, people are shifting from fast food to healthy, nutritious recipes. Moreover, finding nutritious recipes is heck. Millets are one such kind of option that you can have time in a day. It is also easy to make. One such popular grain is Barnyard millet.

Benefits of Barnyard on various diseases

Barnyard millet is commonly known as Sanwa rice. It is rich in multivitamins, minerals, protein, and c; such a high nutritional element prevents us from chronic diseases like cardiovascular disease and diabetes. 

You need to know that Barnyard instead falls in the category of wild seeds. It is not a grain. These seeds are being cultivated in mountainous areas, and the other common names are Shyama, Moraiyo, Oodalu, Udalu, Kuthiraivolly, etc. 

Barnyard tastes very similar to broken rice. This seed is commonly consumed in rural areas. But, one needs to remove the cellulosic coating outside of the seeds. This husk layer can cause digestive problems. Thus, it is removed through processing. But, the other parts are entirely safe to consume. Traditionally, Sanwa rice is a typical diet option on fasting days. There are numerous health benefits of Sanwa rice which are as follows.

1. Fibre-rich seeds

It is commonly known that all millets are a good source of fibre. Barnyard similarly contains soluble, insoluble fibre. Both are essential for healthy body growth. 

A bowl of dish prepared with Sanwa rice can provide you with at least 2.4gms of fibre. The soluble content includes around 4.%, and insoluble fibre holds 8.4% of the daily value. Fibre has multiple benefits, like preventing bloating and abdominal disorders, and needs to be included in daily diet.

1. The calorie content is low

The second most beneficial feature of Barnyard is its low-calorie content. Nowadays, getting low-calorie options is challenging. People are struggling with the weight loss journey. 

Now you can have different snacks prepared with Sanwa rice. 25 gms of Barnyard rice dishes just contain 75 calories. So you can replace it with white rice. A daily serving of white rice can have more calories (400kcal/100 gms). 

1. Iron-rich fibre

Anaemia is one of the serious concerns for women and adolescent girls. Besides, pregnant or lactating mothers need to be provided with good sources of iron-rich foods. 

If you're a new mom and just started your regular diet for pregnancy weight loss, Sanwa rice is a great option. However, consult with your doctors before jumping into any new experiment. 18.6 grams of iron can be provided in just 100 gms of Barnyard. Among all other millets like Sorghum and Bajra, the iron content is highest in Barnyard.

1. Ideal option for diabetic patient

People who have type 2 diabetes need to have nutritious meals. It must contain a good balance of fiber, protein, and carbs. Barnyard dishes can provide all these three essential items. 

Besides, the glycaemic index is as low as 41.7. Hence, there is very little chance of affecting the glucose level of consumption in moderate amounts. Therefore, if you're close to suffering from this long-term medication, why don't you try this millet?

Chart of nutrition 

Calories	300 kcal
Carb	55 gms
Protein	11 gms
Fat	3.6 gms
Fibre	13.6 gms
Calcium	22 mg
Iron	18.6 mg
Vitamin B1	0.33 mg
Vitamin B2	0.10 mg
Vitamin B3	4.2 mg

Some dishes

Barnyard Khichdi

A quick, comparatively simple recipe. You can have it with curd or as a single item.

Ingredients

1. Barnyard millet: ½ cup
2. Masoor dal (Red lentils): 3 tbsp
3. Onions (sliced): 1 full
4. Green chilies (chopped): 2-3
5. Carrot (diced): 1 medium size
6. Ginger-garlic paste: 1/2 tsp
7. Turmeric powder: ¼ tsp
8. Chili powder: ¼ tsp
9. Garam masala powder: ½ tsp
10. Oil: 1 tbsp
11. Coriander leaves (chopped): 2 tbsp
12. Salt, sugar: to taste

For Tadka

1. Cumin seeds: ½ tsp
2. Red dried chili: 1
3. Oil: 2 tsp

Recipe

• Heat the pan and add Masoor dal and Barnyard millet. Roast it for a few minutes and wash it thoroughly.
• Now add millet and dal with sufficient water in a bowl. Soak it for some time.
• In a pressure cooker, heat the oil. Add onion and fry it well. 
• When the onion turns translucent, add carrot and other vegetables (optional). Fry it and mix it with ginger-garlic paste.
• After 1- 2 minutes, add soaked millets with dal. Mix it well. 
• Now add 3 cups of water and pressure cook up to 2 whistles.
• Turn off the heat and wait until the vapor escapes completely.
• Take a Tadka pan and heat the oil. Add red chili and cumin seeds.
• Wait for 1 minute. Now add the tadka in Khichdi.
• Garnish with fresh coriander leaves.

Barnyard and mushroom cutlet

A healthy appetizer option is a cutlet. When you’re craving some quick snacks, fry the homemade cutlet.

Ingredients

1. Barnyard millet: 1 cup (washed and soaked)
2. Button mushrooms: 1 cup (washed and chopped)
3. Onion: 1 full (finely chopped)
4. Ginger: 1 inch (finely chopped)
5. Garlic: 5 cloves (chopped)
6. Green chili: 1-2 (chopped)
7. Potato: 1 (boiled, mashed)
8. Coriander, Mint leaves: ¼ cup (chopped)
9. Coriander powder: 1 tsp
10. Garam masala powder: ¼ tsp
11. Chili powder: ¼ tsp
12. Salt: to taste
13. Oil: for frying
14. Bread crumbs: for coating

Recipe

• Heat a non-stick pan. Add onion, ginger, garlic, and chili and sauté for 2 minutes.
• Add millets and mushrooms and let the water evaporate. 
• Now add all spices, salt, and a small amount of sugar. 
• When the raw smell goes away completely, add mashed potato. Combine the mixture well.
• Turn off the heat and let it cook for some time. Separate the mixture into equal portions and shape it like a cutlet.
• Take bread crumbs on a plate. Coat the cutlet with bread crumbs. You can keep it in the fridge for a few days.
• Now heat the oil and fry the cutlet carefully.
• Serve it hot with green chutney made of Mint and coriander.

Our products of barnyard millet - shop here

In a nutshell, Barnyard seeds taste delicious as they have side tastes like rice. So, one can experiment with multiple dishes. Let’s check some mouth-watering recipes. Barnyard is a versatile and easy replacement for white bread or rice. One can enjoy all the nutritional content by having our Millet Rawa, Unpolished Millet, and Millet Pasta.