Millet Sambar Rice Recipe (2024)

FAQs

Can we mix rice and millets? ›

By combining both, you can ensure a more balanced and nutrient-dense meal. Enhanced Digestion: Millets, being high in dietary fiber, can help improve digestion and regulate bowel movements. Rice, on the other hand, is easily digestible.

However, it's worth noting that while foxtail millet shares some similarities with rice, it also has its unique taste and texture. Kodo millet (Paspalum scrobiculatum) is another type of millet that has a taste and texture similar to rice. It can be used as a rice substitute in cooking.

Varieties like foxtail millet, pearl millet, kodo millet, barnyard millet, and finger millet (ragi) offer unique flavours and textures, ranging from nutty to earthy. Millets are rich in fibre, protein, and essential minerals, making them an excellent replacement for white rice.

One serving (450 grams) of Sambar Rice, Sambar Sadam gives 430 calories. Out of which carbohydrates comprise 290 calories, proteins account for 52 calories and remaining calories come from fat which is 87 calories.

One grain at a time: Stick to one grain at a time. If you are eating pearl millet do not have any other in the day or do not mix any other millet with it.

Preparing millets

Though these can be straight away rinsed and cooked, soaking them helps to reduce the phytic acid which impairs the absorption of nutrients. So it is highly recommended to soak millets for the recommended amount of time. Also soaking helps to cook the grains faster.

It is best to consume millet in moderate amounts; three or four times a week is ideal. However, it is not recommended for people with hypothyroidism. Anupama shares, “People having thyroid disorders should avoid consuming millet because it leads to the enlargement of the thyroid.

When it comes to dietary fibre, millet comes out on top. It is well-known for having a high fibre content, which assists digestion, regulates blood sugar levels, and supports intestinal health. Rice, particularly refined white rice, has a significantly reduced fibre content.

Comparatively, quinoa provides more protein, while millet has fewer calories and less fat. Both quinoa and millet have distinct flavours and nutritional profiles, making the choice between them a matter of personal preference and dietary requirements.

Foxtail Millet (Thinai Rice)

Foxtail millet is the second most widely grown millet in the world and is abundantly available as rice. This millet is rich in minerals such as iron, protein, and fibre.

Which millet is tastiest? ›

Among the selected millets, foxtail millet contains the highest protein (Table 1). Foxtail millet also contains a high amount of stearic and linoleic acids, which helps in maintaining a good lipid profile. Finger millet has the highest carbohydrate content among the selected millets.

Sambar is a highly nutritious dish that can be added to your daily diet. However, having too much of anything may not be a healthy choice. So, all you need to take care of is controlling your portion.

Millets are an excellent choice for those looking to maintain a healthy lifestyle and lose weight. With their low glycemic index, high fibre and protein content, and essential vitamins and minerals, millets can help regulate blood sugar levels, curb hunger, promote satiety, and aid in weight loss.

However, because it is cooked with veggies, lentils, and spices, sambar is quite low in calories. The fibre in the sambar and rice keeps you satisfied, which can help you eat less overall. Sambar is high in minerals that aid in weight loss. Iron, magnesium, and zinc are among these minerals.

Both individual millets and multi-mix of millets can be a healthy and nutritious addition to your diet. Millets are whole grains that are naturally gluten-free and rich in fiber, protein, vitamins, and minerals.

To summarise, millet and rice each offer distinct advantages and nutritional attributes. However, millet proves to be a better choice for various health conditions, specific dietary requirements, and individual health goals.

no, it is not good to mix different millets and eat them together. In fact, many traditional cuisines around the world use a combination of different millets in their dishes. Mixing different millets can add variety to the taste and nutritional profile of the meal but not good for health.

Nutrition Consultant, Dr. Shalini Singhal agrees, “Mixing grains is a healthy option as each of them has their own unique nutritional value and composition. If a certain nutrient is lacking in one, it can be compensated by adding another. Moreover, the fibre content in a mix is generally higher.