Ayurvedic Food Recipes, Diabetes & more, Healthy Food Recipes, Wellness

Barnyard Millet (Sama Pulao) with Garlic Raita

Healthy Food Recipe

This ayurvedic recipe of Barnyard Millet(Sama) Pulao with Garlic Raita is a simple yet satisfying meal. A pulao is generally a loose term for a dish made out of rice, vegetables(generally), and spices. An ayurvedic recipe that takes you back to the good old days, but diabetic people refrain from eating rice as it has a high glycemic index and an abundance of carbohydrates also defames its name. But on the other hand, the Barnyard Millet is a healthy alternative for its high fiber and protein content, and to top it all it has a lower glycemic index.  

So, this ayurvedic recipe has two components-one is the healthy and delicious pulao and the other is the raita as its accompaniment. Because a pulao is a bit dry on its own and needs something refreshing that has a cooling potency to pair with the spiced pulao.

So let’s browse over the benefits that this recipe brings forth for your body.

Barnyard Millet


Health Benefits Of Barnyard Millet(Sama) Pulao with Garlic Raita:

  • Helps in managing blood sugar levels
  • Lowers Cholesterol levels
  • Rich in fiber
  • Aids in weight loss
  • Good source of Iron


Ingredients For Pulao

  • 1/2 cup Barnyard Millet
  • 1 tbsp of A2 Ghee
  • 1 tbsp Cumin seeds
  • 1 cardamom, 1pc cinnamon stick, 2 cloves
  • 1 spoon chopped ginger
  • 1 cup chopped vegetables(onion, carrot, beans, peppers)
  • 1/2 tsp turmeric powder
  • Black pepper as per taste
  • Fresh coriander leaves
  • Lemon juice as per taste (to use after cooking)
  • Water 1& 1/2 cup


Method For Pulao:

  • Rinse and soak the barnyard millet for 20-30 minutes so that its cooking time is decreased.
  • Add ghee in a medium hot pan, put the khada masalas and cumin and let them crackle.
  • Once they have infused their aroma in your entire kitchen, add chopped ginger and onions and saute till onions are soft or translucent.
  • Add turmeric powder, salt and pepper. Lightly toss for 20 seconds then add carrots, beans and millet with 1 cup water.
  • Let it boil then cover and cook on a slow flame, add more water if necessary.
  • Add the bell peppers in the final stage of cooking and adjust the seasoning.
  • Just cover and keep aside for 2 minutes so that the peppers will be cooked in the residual heat.
  • Fluff it up with a fork, and sprinkle coriander leaves and lemon juice generously. Add green chilli if you prefer them.

It’s ready to be served, but let’s make the raita so that our pulao is not lonely.

Ayurvedic recipe of Barnyard Millet(Sama) Pulao with Garlic Raita


Ingredients For Garlic Raita

  • 1 cup skimmed milk curd
  • 1 tsp chopped garlic
  • 1 tsp cumin seeds
  • 1 tsp ghee
  • 1/4 tsp turmeric + chilly powder
  • rock salt as per taste



  • Beat the curd for a smooth consistency. Add salt as per your taste.
  • Heat a tadka pan and add ghee to it.
  • Add cumin seeds and garlic. Let the garlic get some color and release its aroma. Turn off the heat and add turmeric and chilly powder and immediately pour on the curd.
  • Mix well and serve with the pulao.


Serving suggestion:

Serve with a kachumber salad to provide a fresh crunch and to round off the meal.


Ingredients and benefits of Sama Pulao


Barnyard Millet is a good source of protein, fiber, and iron while having a low Glycemic index. Furthermore, it is gluten-free and low in calories making it a great alternative to white rice.


A2 Ghee helps to improve digestion and around 80 % of your immunity relies on your gut health.


Cardamom has anti-inflammatory properties and it helps to eliminate digestive problems, including ulcers. And it is common knowledge that a mixture of saunf, mishri, and cardamom is the universal mouth freshener in India as it helps to deal with bad breath and to chew green cardamom help to prevent cavities.


The cinnamon stick is good for your heart and it also helps to control your blood sugar level. Moreover, it has many medicinal properties as it is enriched with antioxidants.                                   


Cloves help to fight free radicals and reduce inflammation while improving the health of your liver.


Ginger helps to improve digestion that in turn gives advancement in terms of overall health and it also improves cellular health by fighting free radicals.  


Eating onions will ensure that your digestive health and heart health is at optimum levels.


Carrot helps to control blood sugar level as they have an abundance of vitamin A and beta-carotene.


Beans have loads of fiber, protein, iron, magnesium, and potassium that help to boost the health of your heart.


Bell peppers help to promote the health of your heart and they are also beneficial for your eyes.


Turmeric powder has curcumin as a bioactive compound that has lots of medicinal properties. LINK TURMERIC blog.


Black pepper helps to stimulate digestion and fight common colds, coughs, and viral fevers you may face. Moreover, it also has antidepressant properties.                                                                                                                                                                                                                                                 


Fresh coriander leaves work as immunity boosting ingredient as well as provide nourishment for the health of your brain.


Lemon juice helps to prevent kidney stones and assists in relieving a sore throat. And the bonus is the citrus tang which can enliven your boring food.


Ingredients and Benefits of Garlic Raita


Curd is a potent probiotic that improves immunity and helps to improve the health of bones, teeth, and hair. Moreover, it also helps to remove premature wrinkles and dark spots.


Garlic has lots of antibiotic properties that help to reduce cholesterol levels and it also assists to control high blood pressure.


Rock salt helps reduce the risk of low sodium levels and is also beneficial for sore throat and your skin health.


Cumin seeds help to eliminate insomnia while fighting bacteria and parasites. Moreover, it has positive effects in controlling blood sugar.



Not Beneficial For:

Sama should not be consumed in high quantities as it can lead to bloating, gas and constipation.




The taste of this Barnyard Millet(Sama) pulao with Garlic Raita will be somewhat similar to upma made out of broken wheat. The nutrient contents of barnyard millet make it the perfect substitute for white rice. But we can all agree that the taste of rice is imbued in our taste buds and it is difficult to substitute it with anything. But this is the sacrifice one has to make to achieve peak states of health. And we must always try to make our food appetizing without losing its nutritional value. In this ayurvedic recipe, we added fresh and colorful vegetables that give a satisfying bite and they also nourish our bodies. And adding A2 ghee, lemon, and coriander gives a lip-smacking taste. Yes, we cannot replicate the taste of rice(which is harmful to diabetic people), but we can try our best. And this is what life’s all about- giving your 100% and hoping for the best result.

Want to try another ayurvedic recipe, Check Smartveda.

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