We’ve heard about finger millet (Ragi), sorghum (Jowar), and pearl millet (Bajra). These tiny grains are the most familiar to us. We are well-versed in their usage and nutritional abilities. But there is one other contender in this race for superfoods that often goes unnoticed. That unsung hero is “samai,” or little millet. Often overshadowed by the major ones listed above, this millet is just tiny by its name and shape. So, gear up as we explore the nutritional profile, uses and little millet benefits to open your household to another superfood that is waiting to be discovered by you.
Little Millet is a proud member of the minor millet family, which boasts the same expansive, nourishing attributes as the major bunch. The term little millet is simply the term for samai millet in English. In other parts of the country, the grains are affectionately called sama in Telugu, Kutki in Hindi, Same in Kannada, and Chama in Malayalam. An easy way to identify the grains in a fix is to look for tiny, elliptical-shaped seeds with a greyish hue.
These little millets have a rich history in Ayurveda owing to their potential therapeutic properties. Traditionally, it can be seen being used in dishes such as pongal, pulao and kheer as opposed to rice. Today, the gains are regaining their moment in fame due to subtly sweet flavour, diverse culinary uses and nutritional goodness. You may leverage the uses of little millet to create soups, stews and crunchy toppings for dessert.
Let’s explore the little millet’s nutritional value to understand the selection of nutrients it has to offer after a meal. Here is a tabular data of little millet’s nutritional value per 100 g:
| Nutrient | Units |
| Carbohydrates | 65.5 g |
| Fibre | 7.7 g |
| Protein | 10.1 g |
| Calcium | 16 g |
| Potassium | 105 mg |
| Phosphorous | 130 mg |
As we further explore the little millet benefits, the above nutritional data is pretty clear to suggest that the grain is a nourishing powerhouse. It consists of both macro- and micronutrients vital for an individual’s well-being.
Supported by its nutrient landscape, here are the benefits of little millets that make the grain a wise addition to your meals:
The grain is a good source of dietary fibre, which is an integral tool for maintaining healthy digestion. The nutrient helps add bulk to the stool and facilitates regular bowel movements, supporting your gut health.
Little millets, like other millets, boast a low score on the glycaemic index. This means that when consumed, the glucose is released slowly into the bloodstream. Such a property helps in managing blood sugar levels, which makes little millet beneficial for individuals with type 2 diabetes.
One of the reasons for chronic issues is oxidative stress in the body. The antioxidants, such as phenols in the little millets, may potentially help neutralise free radicals. Thus, reducing oxidative stress to the cells.
One of the benefits of little millet is that the grain is pretty easy to cook. You can have a plate of freshly cooked little millet in just 30 minutes. Here is how you can make samai millet at home:
Step 1: Wash the little millet (samalu millet in english) in a sieve by running water through it. After which, you may transfer it to a vessel filled with water, allowing it to soak for 10 minutes. Once done, drain the excess water and set it aside.
Step 2: Set a pot on the stove with 2-3 cups of water and allow it to come to a boil.
Step 3: Transfer the soaked millet into the pot carefully with a pinch of salt.
Step 4: Once the water comes to a boil again, lower the heat and let it simmer for 20 minutes.
Step 5: Simply fluff and serve when the millets are cooked through.
Excited to recreate a few recipes to get the most uses of little millet? Here are a few recipes to try:
On days you need a slight indulgence but do not want to forsake your dietary goals? This recipe has both, a mix of little millet advantages and creamy cheese. Simply heat some oil in a wide saucepan and sauté chopped onions and garlic in it until the former turns translucent. Later, add mushrooms, stir them for a minute, and follow with vegetable broth. Next, transfer a cup of soaked millets into the pan and cook until tender. Stir in some parmesan cheese at the end, and you are done!
Now that we have revelled in cheese, let’s bring it to yet another dish to accentuate the health benefits of little millet. For this salad, you need to acquire a bowl and mix in cooked little millet, roasted sweet potatoes, crumbled feta cheese and toasted pecans with a handful of freshly blanched baby spinach. Drizzle a light lemon vinaigrette on top with a bunch of pomegranate seeds for a burst of flavour.
Yes, absolutely! Since its grains are tiny and delicious, they can be used as a replacement for rice in dishes such as pulao, dal khichdi and even poha. Its texture truly complements any dish you add it to. However, it is integral to note that since the little millet is small in size, it may require a slightly shorter time to cook (another one of the little millet benefits!), so be sure to adjust accordingly.
Okay, let’s recap! Through this blog, we learnt that samai was little millet in English. Moreover, it is quite an easy grain to cook with. Later, we skimmed through little millet benefits and how they stand to support your overall nourishment. Exploring a wide variety of millets and incorporating them into your balanced meal plan will take you a step closer towards diversifying your meals while enhancing your nutritional intake. So, make your bowl of warm little millet dish today!
