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SAMA MILLET BIRYANI
Sama, also known as Little Millet, is a small, round grain that is commonly grown in India. It has been a staple food in many parts of India for thousands of years and is known for its numerous health benefits. Sama is a very good substitute for rice
Here is a recipe for Sama Biryani which you can use every day instead of rice:
Ingredients:
1 cup Sama rice
1 white onion, sliced
1 tomato, chopped
1 green chili, sliced
2 tsp ginger-garlic paste
1 tsp biryani masala
1 tsp red chili powder
2 tsp turmeric powder
2 tsp cumin seeds
1 tsp coriander powder
1 bay leaf
2 cloves
2 cardamom pods
1 tbsp cinnamon powder
1 tbsp ghee
Salt to taste
1 cup Chopped coriander for garnishing
You can also add vegetables like potatoes, peas, boiled chole chana or carrots to the biryani for added nutrition.
Instructions:
Rinse the Sama rice thoroughly in water and soak it in fresh water for 30 minutes.
In a pot, add 2 cups of water and bring it to a boil.
Drain the water from the soaked Sama rice and add it to the boiling water.
Add salt to taste and stir well. Then Lower the heat and cover the pot with a lid.
Allow the Sama rice to cook for 10-15 minutes or until the water has been absorbed and the rice
is tender. Once cooked, remove from heat and let it cool down a bit.
In a pan, heat oil and add cumin seeds, bay leaf, cloves, cardamom pods, and cinnamon stick.
Once the spices start to sizzle, add sliced onions and saute? until golden brown.
Add ginger-garlic paste and green chili and cook for another minute.
Add chopped tomatoes and cook until the mixture turns into a thick paste.
Add biryani masala, red chili powder, turmeric powder, coriander powder, and salt to taste. Mix
well and cook for 2-3 minutes.
Add the cooked Sama rice to the pan and gently mix with the spice mixture.
Cover the pan with a lid and let it cook on low heat for 5-7 minutes.
Garnish with chopped coriander and serve hot with raita, vegetable or curry of your choice.
Benefits of eating Sama daily:
Gluten-free: Sama is gluten-free, making it a great option for those with gluten intolerance or celiac disease.
Rich in nutrients: Sama is rich in nutrients such as fiber, protein, magnesium, and iron.
Low glycemic index: Sama has a low glycemic index, making it a good option for those with diabetes.
Helps in weight loss: Sama is low in calories and high in fiber, which can help in weight loss.
Reduces cholesterol: Sama contains soluble fiber, which can help in reducing cholesterol levels.
Good for digestion: Sama is rich in fiber, which can improve digestion and prevent constipation.
Reduces the risk of heart disease: Sama is rich in magnesium, which can help in reducing the risk of heart disease.
Helps in maintaining blood sugar levels: Sama has a low glycemic index and is rich in fiber, which can help in maintaining blood sugar levels.
Boosts energy: Sama is rich in iron, which can boost energy levels and prevent anemia.
Good for bone health: Sama is rich in magnesium, which can improve bone health.
Reduces inflammation: Sama contains antioxidants, which can help in reducing inflammation.
Good for skin health: Sama is rich in antioxidants, which can help in maintaining healthy skin.
Good for hair health: Sama is rich in iron, which can improve hair health.
Good for eye health: Sama contains carotenoids, which can improve eye health.
Boosts immune system: Sama contains antioxidants, which can boost the immune system.
Reduces the risk of cancer: Sama contains antioxidants, which can reduce the risk of cancer.
Reduces the risk of stroke: Sama is rich in magnesium, which can reduce the risk of stroke.
Reduces the risk of Alzheimer's disease: Sama contains antioxidants, which can reduce the risk of Alzheimer's disease.
Improves cognitive function: Sama is rich in magnesium, which can improve cognitive function.
Helps in maintaining healthy blood pressure: Sama is rich in magnesium, which can help in maintaining healthy blood pressure.
In conclusion, Sama is a best substitute for rice due to being a highly nutritious grain that is rich in fiber, protein, magnesium, and iron. It has numerous health benefits, including weight loss, improved digestion, reduced cholesterol levels, improved heart health, improved bone health, and reduced inflammation. It is a great addition to any diet and can be used in a variety of recipes.