Samak Rice Made Easy & Why It’s Perfect (Especially During Vrat)

Fasting days—or vrat days—bring that peaceful pause, the smell of incense, prayers, and usually, samak rice in the kitchen. Samak rice (also called barnyard millet, sama ke chawal, samo, bhagar, moraiyo, etc.) is one of the favorite pantry heroes whenever the fasting days roll around — Navratri, Ekadashi, or any vrat when regular grains are avoided.

Here’s what I’ve learned about cooking with samak rice, why it works so well, and some practical tips to make it less intimidating. I hope you’ll try using it more—not just for fasting days, but also if you’re watching your health, looking for light meals, want something nutritious, gluten-free, and a bit different.

Samak Rice Kheer with Jaggery by Suhita Rana Chowdhury

What Is Samak Rice? (And Why It’s Not “Just Another Grain”)

Botanically speaking, samak rice is not regular rice. It’s a pseudo-grain (a millet). It’s called barnyard millet in many places. Other names: samo, bhagar, vari cha tandul, sanwa, moraiyo.

Nutritionally, it has some great traits:

High fibre and protein compared to refined grains.
Low phytic acid (so minerals like iron, calcium are more easily absorbed).
Low to moderate glycemic index.

All of this makes samak rice easier on your digestion, your blood sugar, and often your feeling of fullness.

Why Samak Rice Shines During Vrat (Fasting Days)

When you are fasting, you need food that gives energy without making you feel heavy. Samak rice does exactly that. Here’s why it’s so popular in those days:

Allowed under fasting rules: Because it’s not considered a “cereal grain” under many traditional rules, samak rice is permitted in many vrats.

Gentle on the stomach: Light, doesn’t bloat you as much as heavy pulses or greasy food might.

Sustained energy: The fibre and resistant starch give a slower energy release (so fewer energy crashes). This is super helpful when you have long fasting hours.

Versatile for sattvik cooking: You can make khichdi, pulao, kheer (with fasting adaptations), something sweet or savory. The texture is mild, so spices or flavouring show nicely.

Tips: Making Samak Rice Your Go-To (Not Just for Festivals)

Here are some tricks I’ve picked up so you don’t have to:

Soak it briefly
Even 20-30 minutes in water softens the grain, helps reduce cooking time, and improves digestibility.

Watch your water ratio
Because samak rice absorbs water fast, too much water makes it mushy. If you want each grain more separate, err on the slightly less water side. If you like it more porridge-like, add a bit more.

Light roasting helps
Before boiling, you can dry roast it lightly in ghee or oil (just enough to smell a nutty aroma). It adds flavour and sometimes helps with digestion.

Go easy on heavy fats and spices during fasting days
Use ghee in moderation; avoid onion/garlic if you follow strict vrat rules. Green chillies, ginger, cumin or rock salt (sendha namak) are good flavour boosters.

Pair smartly

Proteins: peanuts, roasted cashews, curd, paneer.
Veggies allowed under vrat: potato, pumpkin, spinach (depending on custom), etc.
Sweet touch: jaggery, milk, raisins for kheer-style dishes.

Portion control matters
Just because it’s “healthy” doesn’t mean unlimited. One bowl can be filling, especially with fibre. Overeating even good foods can lead to discomfort or undo health goals.

Samak Rice And Soya chunk Pulav With Mix Vegetables. (A Healthy Version of Pulav) by Sangita Vyas — Samak Rice And Soya chunk Pulav With Mix Vegetables by Sangita Vyas

Because routine meals can get boring, here are a few ideas to make samak rice feel fresh and exciting:

1. Samak Rice Pulao

A fragrant, festive dish that’s light but feels like a treat. Toss in some nuts, mild spices, and a squeeze of lemon—suddenly simple grains turn into a celebratory meal.

2. Samak Patties or Tikkis

Crispy on the outside, soft on the inside, these patties make samak rice fun to eat. Perfect for a snack or a light meal that feels indulgent without breaking your fasting spirit.

3. Vegetable Samak Rice Sabudana Khichadi (Navratri Special)

The ultimate comfort food for fasting days. Warm, flavorful, and packed with veggies, it’s easy to make ahead and tastes even better the next day.

4. Sabudana Sama Chawal Aloo Paratha

A fun twist on a traditional favorite. Soft parathas stuffed with spiced samak rice and potato make a hearty breakfast or lunch that’s filling but still light on the stomach.

5. Barnyard Millet Farali Upma with Cucumber Raita

A breakfast classic reimagined for fasting days. The upma is soft, wholesome, and paired with cooling cucumber raita—it’s like a hug on a plate.

Have your own samak twist? Add it here

6. Samak Rice Farali Vada

Golden, crisp, and perfect for evening tea or snack time. These vadas show how versatile samak rice can be beyond main meals.

7. Samak Rice Pancake (Farali)

A simple, quick pancake that works for breakfast or a light dinner. Mildly spiced, soft, and easy to flip, it’s a great way to start your day during fasting.

Want to try more healthy or vrat-friendly dishes? Explore Samak Rice Flour and see what you can make!

8. Simple Barnyard Millet Vrat Khichdi

The ultimate comfort dish for fasting. Soft, warm, and gently spiced, this khichdi proves that even the simplest dishes can feel special when made with care.

9. Samak Rice Idli

Soft, fluffy, and light, these Samak Rice Idlis are perfect for fasting days. Mildly spiced and easy to digest, they make a wholesome breakfast or snack without breaking your vrat

10. Samak Curd Rice

Creamy, cooling, and light on the stomach, Samak Curd Rice is perfect for fasting days. The gentle tang of yogurt pairs beautifully with nutty samak rice, making it a soothing meal anytime you want something simple yet satisfying

Explore more ways to enjoy samak rice

Things to Be Cautious Of (Because Samak Rice Isn’t Magical)

Like any food rich in fibre, if your body isn’t used to it, eating too much can cause gas or bloating. Go gradually.

If you have specific medical conditions (kidney issues, etc.), discuss with a nutritionist before making major dietary changes.

Be mindful of cross-contamination if you are gluten-sensitive (buy from trustworthy sources, clean utensils etc).

Samak Rice vs Regular Rice: A Quick Compare

Feature	Samak Rice	Regular Rice
Calories	120 kcal per 100g (research shows)	130 kcal per 100g (nutrition data)
Protein	4g (nutritional studies)	2.5g (nutrition data)
Fiber	2.5g (experts note)	0.5g (research shows)
Glycemic Index	Low (health data)	Medium (research indicates)

To make samak rice a regular part of your meals, not just for fasting:

Buy good quality samak rice – preferably organic or well-cleaned, so you avoid grit, experiment with one of the recipes above and note how your digestion, energy, cravings change when you include it vs when you don’t.

If you try cooking samak rice this week, don’t aim for perfection. Just make it your own. Adjust taste, texture, portions to your liking. That’s what brings joy in cooking—and keeps you coming back to healthy food, vrat or not.

Tried a dish? Share your recipe with us!

Also Read: Secrets of Perfect Sabudana: Delectable Sabudana recipes for this Navratri

9 Delicious Ways to Use Makhana in Your Fasting & Festive Cooking (Find Guilt-Free Crunchy Snacks to Sweet Treats)

Rajgira for Navratri Fasting: 7 Protein-Rich Recipes That Keep You Full