Millet Sambar Rice

Wondering how to incorporate millet into your diet? Well, then this millet sambar rice is just what you are looking for. Healthy and tasty, this yummy dish is sure to become a regular part of your weekly lunch menu.

Millet Sambar Rice


  • Samai - ¼ cup
  • Red gram Dhal- Less than ¼ cup
  • Carrot - ½ cup
  • Drumstick - ½ cup
  • Peas - ½ cup
  • Oil - 10ml
  • Tamarind pulp - 10ml
  • Onion and tomato – For seasoning
  • Mustard seeds – For seasoning
  • Sambar powder, Chilli powder and salt to taste
  • Water – 2 cups
  • Curry Leaves – for seasoning


  • In a pan dry roast samai & Red gram dhal for 5 minutes. Wash and soak the red gram dhal and samai for 20 minutes.
  • In another pressure pan heat the oil, add mustard and jeera seeds let them splutter. Add asafoetida, onion, curry leaves and tomato and sauté it well.
  • Add chopped vegetables, sambar powder, Chilli powder, and soaked samai, red gram dhal.
  • Then add tamarind extract, salt and water mix it well.
  • Leave it up to 4 to 5 whistles and serve it with garnished coriander leaves.

Calories - 241 kcal (per person)

Protein - 10 grams (per person)

Portion Size - 2 cups (2 persons) | (1 cup - 128 grams)

Note: Prefer to have it for Lunch as well as Dinner.

Recipe contributed by Ms Renukadevi Prasanth
Senior Dietitian, Department of Dietitics
Kauvery Hospital Chennai
Check out Kauvery Hospital's Facebook page.


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01-09-2022 08:43:08am

#1 Ramamoorthi

Super. Presently I am taking millet Kanji. This will be an alternate and will also be filling. Thanks

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