Looking for a nutritious yet filling lunch alternative to white rice? These millet-based dishes—Barnyard Millet Sambar Rice and Foxtail Millet Khichdi—are packed with fibre, easy to digest, and perfect for anyone managing blood sugar or cholesterol levels.

Barnyard Millet Sambar Rice (Kuthiraivali Sambar Sadam)

Barnyard millet (Kuthiraivali in Tamil) is light on the stomach and cooks faster than white rice. Combined with protein-rich dal and vegetables in sambar, it becomes a wholesome one-pot meal that’s as satisfying as your regular sambar rice—but without the sugar spike.

Ingredients:

• 1 cup barnyard millet
• ½ cup toor dal
• 1 cup chopped vegetables (carrot, beans, brinjal, etc.)
• 1 tomato, 1 small onion, tamarind extract
• Sambar powder, mustard seeds, curry leaves, and hing
• Salt, turmeric, oil or ghee

Method:

1. Pressure cook millet and toor dal separately or together until soft.
2. Sauté mustard, curry leaves, onion, and tomatoes in a pan. Add vegetables and cook.
3. Stir in sambar powder, tamarind extract, and cooked dal/millet. Simmer for 5–10 mins.
4. Finish with ghee or coconut oil for extra flavor.

Foxtail Millet Khichdi – A Comforting Power Bowl

Foxtail millet (Thinai in Tamil) is a great replacement for rice in any dish. When made into khichdi with moong dal, spices, and veggies, it becomes a soft, warm, comforting meal—perfect for kids, seniors, or anyone on a healing diet.

Ingredients:

• ¾ cup foxtail millet
• ½ cup moong dal
• Chopped veggies: carrot, peas, beans, etc.
• Ginger, cumin seeds, curry leaves, asafoetida
• Ghee, turmeric, salt, water

Method:

1. Dry roast millet and moong dal separately, then rinse.
2. Pressure cook both with turmeric, veggies, and 3–4 cups water until soft.
3. Prepare tadka (seasoning) with cumin, ginger, and hing in ghee. Add to khichdi.
4. Mix well and adjust consistency. Serve hot.

Why These Millet Lunches Work

Both dishes are low-GI, rich in plant-based protein, and gluten-free. They’re also faster to cook than white rice and help keep you full longer—reducing the need for afternoon snacking.

Make your lunch count—with food that fuels, not just fills.

Make the switch to healthier, tastier snacking today!

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