Name: Sambar Rice Using Millets
Prep time: 10 min
Cook time: 25 min
Total time: 65 min
Ingredients: 1 cup Barnyard Millet / Kuthiraivali; ½ cup Yellow Split Moong Dal / Pasiparuppu; 1 medium Potato (peeled and cubed); 1 medium Carrot (chopped); 1 small Raw Banana (plantain) (peeled and cubed); 1 small Cucumber (peeled and chopped); 1 cup Snake gourd (sliced); 1 small Brinjal (chopped); 1 large Onion (peeled & sliced thinly); 2 medium Tomato (chopped); 2 no Green Chilli (chopped ); 2 tsp Chilli Powder; 2 tbsp. Coriander Powder; 1 tsp Turmeric Powder; Salt to taste; 1 tsp Sugar; 1 tbsp. Tamarind pulp; ¼ cup Coriander Leaves ( chopped finely); 1 tbsp. Ghee; 4 cups Water; 3 tbsp. Gingelly Oil; 1 tsp Mustard Seeds; 1 tsp Cumin Seeds; ½ tsp Asafoetida; 2 sprig Curry leaves a handful; 2 no Dry Red Chillies (broken into small pieces)

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Millet sambar rice is a wholesome and flavorful south Indian one pot meal that combines the goodness of barnyard millet and yellow moongdal with variety of fresh vegetables, aromatic spices and tamarind. This dish is packed with nutrients and the recipe is healthier twist on traditional sambar rice which replaces white rice with millet for added fiber and nutrients.

Kuthiraivali Sambar Rice

Sambar Rice is my all time favourite. I make it atleast twice a month. Today i thought of making sambar rice, but i thought of using barnyard which was lying in the fridge for quite a while to make it. The result was fantastic, it was fragrant and tasty, i never missed my rice. It tasted exactly like my normal sambar rice.

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About Millet sambar rice
Step by Step Pictures
Expert tips
Variations
FAQ
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The mix of vegetables like potato, carrot , snake gourd and brinjal adds texture and nutrients to the dish. This millet Sambar rice is a great option for lunch or dinner. This dish is perfect for those who are seeking a balanced and hearty vegetarian meal.

About Millet sambar rice

Millet sambar rice is a hearty and nourishing south Indian comfort food which brings the earthy flavours of millet with richness of traditional sambar spices. This dish is a great choice for anyone who are looking to include more millets in their diet while still enjoying the familiar taste of sambar rice.

The combination of lentils, tamarind and variety of seasonal vegetables creates a well balanced meals that is both filling and easy to digest. This dish is known for its high fiber content and millet makes this recipe a wholesome alternative to rice based dishes which makes this as a ideal for weight management and healthy eating.

Why this recipe work?

This dish uses millet instead of white rice which offers more fiber, minerals and a lower glycemic index.
This recipe can be made in one pot. It combines grains, lentils and vegetables for a balance and filling dish.
Millet sambar rice is a dish which can be digestes easily. Millet and moongdal are both light on the stomach which makes it suitable for all ages.

Why I love this recipe - I make this dish often because it cooks quickly in a pressure cooker which makes it perfect for busy days. It is great for lunch box too. This is a great dish for meal prep. It stays fresh for hours, which makes it ideal for lunchboxes and travel meals.

Barnyard millet/ Kuthiraivali: It is a healthy and gluten free grain which is rich in fiber and minerals. It makes the dish light and gives filling base for the dish.

Moong dal: Typical ingredient used in sambar and sambar rice.

Vegetables ( Potato, carrot,raw banana, cucumber, snake gourd, brinjal ): This colourful mix of vegetables gives a mild sweetness to the dish. These vegetables adds nutrients, fiber and texture to the sambar rice.

Base: Onions, tomatoes, chilli form the the base for the sambar rice.

Spice powders - you can use sambar powder or use a combination of chilli, turmeric and coriander powder.

For tempering - I am using gingelly oil and spices like mustard, cumin, asafoetida, curry leaves and dry red chillies.

From My Personal Experience

Soak millet and dal together. It cuts down cooking time and ensures even softness.
Use hot water for cooking. It helps millet cook faster and gives a fluffier texture.
Roast millet lightly. Dry roasting before cooking enhances flavour and prevents stickiness.
Cook vegetables in layers. Add hard vegetables like carrots first and softer ones like brinjal later for perfect doneness.
Add tamarind at the end. It prevents the lentils from turning hard and keeps the tang fresh.

Step by Step Pictures

You need 1 cup of Kuthiraivali / Barn yard Millet

Wash them well and soak them in water

Now take ½ cup of yellow moong dal in a bowl

Wash them well and soak them

Now take your other ingredients

I used a mixture of potato, snake gourd, cucumber, raw banana, carrots

Now heat oil in a pressure cooker..Add in mustard, cumin and chillies

add in some asafoetida

and some curry leaves

Add in onions, tomatoes and green chillies

saute them for couple of mins

add in some salt

add in chilli, coriander and turmeric powder

mix well

Add in the chopped veggies

toss well in the spices

add in tamarind pulp

and some water

mix well

i added some sugar to balance the tartness and spicyness

add in the moongdal

and the barnyard millet

mix well

Bring it to a boil..Simmer and cook covered for 1
whistle or for 10 mins

this is how it looks

add in chopped coriander leaves

drizzle some good ghee

mix well

serve

Expert tips

Use fresh and tender vegetable for the best flavour and texture.
Avoid overcooking the millet to prevent a mushy consistency.
Maintain the right water to millet ratio for a creamy yet separate grain texture.
Add salt in stages to help flavours develop evenly during cooking.
Let the dish rest for 5-10 mins after cooking. It allows the flavours to meld.
Use a heavy bottomed pressure cooker to avoid sticking or burning at the bottom.
Garnish just before serving to keep the coriander leaves fresh and aromatic.

Variations

Millet pongal recipe: This is a wholesome twist to the traditional south indian pongal, which is made by replacing rice with nutrient rich millet. This dish is made by cooking millet with moong dal, tempered with pepper, cumin and ghee. This dish is light and filling which is perfect for breakfast or as a healthy comfort meal.

Siru Thaniya porridge recipe: This is a simple and nourishing dish which is made by slow cooking millet in water or milk until soft and creamy. This dish can be enjoyed plain , sweetened with jaggery or honey or made savory with salt and spices. Which makes it a versatile choice for all ages.

Millet curd rice: This is a cooling and git friendly dish where soft cooked millet is mixed with fresh curd and tempered with mustard seeds, curry leaves and green chillies. It is a perfect summer meal that aods digestion and keeps the body refreshed.

Millet sweet pongal recipe: This is a festive favourite made by cooking millet with moong dal, jaggery, ghee and flavoured with cardamom. It is garnished with roasted cashews and raisins. It offers a healthy yet indulgent dessert option.

FAQ

Q: Which millet is best for sambar rice ?

Barnyard millet, foxtail millet or little millet are ideal as they cook quickly and blends well with sambar spices.

Q: Is millet Sambar rice gluten free?

Yes. This recipe is naturally gluten free. Which makes it suitable for people with gluten intolerance.

Q: Can I make this recipe without a pressure cooker?

Yes. You can cook it in a open pot. But you will need to adjust the water and cooking time accordingly.

Q: How to make it more protein rich?

Adding more moongdal, toordal or even sprouted lentils can increase the protein content.

Q: How to store leftover millet Sambar rice?

Store it in a airtight container in the refrigerator for upto 2 days. Add a splash of hot water while reheating to bring back its softness.

Q: Can I make it oil free?

Yes. By skipping the tempering in oil and using boiled vegetables and spices directly you can make it oil free. But the flavour may be milder.

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If you have any questions not covered in this post and if you need help, leave me a comment or mail me @aarthi198689@gmail.com and I'll help as soon as I can.

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