Little millets with mixed vegetables variety rice ( Biryani )

Vegetables organic Little millets ( samai / rice )

 

little millets/ samai vvegetable biryani spicy rice

Millets mixed vegetables rice

While world wide Quinoa is touted as a high-protein grain,  millets doesn’t lag behind either., preferred as substitute for rice, for many health reasons to treat obesity, diabetes and good cardiac health , it gives almost the same energy as Quinoa. Iron is present in millets twice as much as in quinoa and as millets being a low fat grain, is suited for those concerned with obesity .

A mixed millet diet is recommended as it can compensate for all the nutritional and vitamin deficiencies . Ayurveda recommends eating locally produced grains so millets should ideally be our first choice as the profiles of both are not very different .Quinoa is priced high as it is sourced from other countries , whereas millets are grown locally easily available at lesser cost …

To me Quinoa is simply a hyped up grain for India with its exorbitant cost in procuring as imported , we need to look at locally grown grains like millets cultivated and support our poor farmers .It doesn’t make sense to buy Quinoa at 1000 bucks when I can get millet variety at 100 per kg !..

This trend of bringing imported grains  doesn’t serve any real purpose perhaps within the affluent community it satiates a elite need . Enough said .

Healthy nutritional profile apart I also select millets for a good variety of rice dishes as a lunch box for office or school as it gets done quickly unlike rice and the texture is good, with grains separated and doesnt mush up.

The recipe which I am sharing can be called a vegetable rice but   more like a veg biryani as the spices used are more commonly used in Biryani masala  powder blend .Personally am  no fan of Biryani as I  find the taste and flavors  overwhelming sos i customize the recipe to suit my preference.

 

mixed veg millets biryani/vegetables rice

mixed veg rice with millets / biryani

millets mixed veg rice/biryani

 

 

Print Recipe
Little millets with mixed vegetables variety rice ( Biryani )
A healthy dish of little millets with mixed vegetables and blend of spices to make a sumptuous meal .
Instructions
  1. Heat a suitable pan or use cooker vessel.
  2. add ghee, cumin seeds, star anise, cloves,pepper, cardamom,bay leaves, toast them well.
  3. add chopped tomato, thinly sliced onions, other vegetables, ginger garlic paste. sautee well ,
  4. add salt, add the Biryani masala powder, curd, add little little water to soften vegetables .
  5. add the toasted cashew nuts .Keep sauteing .
  6. when vegetables seems softened, add the millets , stir well, add remaining water .
  7. Cover and cook on a very low flame, I prefer the stove top method as cooker makes it mushy and millets cook quickly too.
  8. add chopped coriander leaves and mint leaves.
  9. add saffron soaked in milk ...( also optional )..
  10. with 7-8 minutes the millets get cooked well absorbing water and infused with aroma of fresh whole spices .
  11. add 1 tsp ghee, stir well . Switch off gas .Cover and keep for a while .when a little cool you will see the grains all separated and not sticky .
  12. Serve with raita or any preferred accompaniment.
Recipe Notes

 

Millet is a delicious grain that can accompany many types of food. As with most grains, millet is available in markets throughout the year.

Millet is tiny in size and round in shape and can be white, gray, yellow or red. The most widely available form of millet found in stores is the hulled variety.

Millets include jowar (great millet), ragi (finger millet), korra (foxtail millet), arke (kodo millet) and sama (little millet). All these are available in the form of rice (example: foxtail millet rice), rawa (example: jowar and bajra rawa)

 

Benefits of Little millets , also called as Samai in Tamil , or kutki in Hindi..

Like other varieties of millets , Little millets are also packed with nutrition and has host of excellent antioxidant properties.
it helps reduces risk of type 2.diabetes, reduces risk of cardio vascular problems like heart attacks, has nearly 6.5 percent fibre and twice the amount of iron than wheat .

rich in phyto chemicals, reduces cholestyerols, aids in digestion , lesser carbs than rice or wheat , and an abundance of thiamine .

breat cancer, childhood asthma risks are greatly reduced.
with rich sources of B vitamins, minerals like calcium, iron , zinc, potassium among others.
the most significant benefit is the presence of iportant fats in the grain the good kind that aids in weight loss.

so little millets should be your best bet if on a conscious weight loss regimen.
Almost all other varieties of millets have similar nutritional profiles so you can choose the millet for a recipe, keep trying other  varieties too .

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