Sama Upma
Beginner's Cookbook, Food For Fasting

Sama Chawal Upma- For Fasting || Vegan Recipe

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Samyak pulao|| Barnyard Millet Upma || Food For Fasting

Sama Chawal Upma Sama Chawal or barnyard millet is often used during fasting as it is considered as Fasting rice or Satvik rice. It is also known as Japanese millet. I am sharing an upma or pulav recipe of sama rice. learn how to make sama rice upma.

Fasting Food:

It’s the Festive season in India! It starts with Navratri and will continue for the whole year. We Indians really enjoy festivals and celebrate each of them very enthusiastically. In a few festivals, we keep fasts and in a few, we celebrate with full pomp and show. Navratra is a nine-day festival. During Navratri, some people keep nine days fast and only eat fruits and fruits substitutes. 

However, sama or samvat is also commonly called as vrat ke chawal. since during fasting, we abstain from cereal grains, and to make any rice-based dishes we use samvat or sama grains instead of rice. These are not exactly rice variety or even associated with rice. basically, they are from the millet family. the English name for sama ke chawal is barnyard millet. the other Indian names for barnyard millet are vari, varai, Sanwa, samwa, and swang. they are small tiny millet creamish grains as shown in the pic below. sama rice is a good health option during fasting days and also makes a good gluten-free grain.

In fact, I make a variety of dishes with this millet a few of them I shared also in my previous posts. While surfing the internet I found that the sama rice /millet has so many health benefits too – Health Benefits.

Finally, I would like to suggest you some interesting recipes from my blog like.

Sama upma ; barnyard millet with vegetables;

Recipe by MINAL SHARMACourse: Main, BreakfastCuisine: IndianDifficulty: Easy


Prep time


Cooking time





Sama chawal upma is a satvik food that has been consumed during fasting in India It has lots of health benefits too.


  • 1 cup sama or vrat ke chawal or barnyard millet

  • 2 green cardamoms

  • 3-4 whole black pepper

  • ½ inch ginger

  • 2-3 green chilies

  • 2-3 curry leaves

  • 1 tbsp chopped coriander leaves

  • 2 tbsp peanuts

  • 2 medium potatoes, peeled & cubed

  • 2 carrot, peeled & cubed

  • 8 whole cashews

  • 8 almonds

  • 2 tbsp oil or ghee

  • 2 cups of water

  • 2 tomatoes

  • 1 tbsp chopped coriander for garnish

  • rock salt/sendha namak as required

  • lemon juice and lemon wedges as required


  • Rinse the sama or barnyard millet a couple of times in water like the way we rinse rice.
  • soak in enough water for 20-30 minutes.
  • dry roast the peanuts on a pan or in the oven till they become crunchy.
  • coarsely crush them with a rolling pin.
  • heat oil or ghee in a skillet. And add all the whole spices like..
  • whole red chili, cardamom, and black pepper.
  • saute till the oil become fragrant.
  • add the crushed ginger & green chili and saute for half a minute on a low flame.
  • add the cubed potatoes, carrot & curry leaves, chopped coriander leaves, and saute for 3-4 minutes on a low flame.
  • now add the peanuts powder and stir.
  • drain the sama rice and add it to the sauteed mixture. Add tomatoes at this time and mix well. Now add 2 cups of water.
  • when the upma is cooking, you can dry roast the cashews and almonds.
  • when serving the sama upma.  Garnish with the dry fruits and coriander leaves.
  • when serving also sprinkles some lemon juice in the pulao. you can also keep some lemon wedges by the side of the sama upma while serving.


  • If you are not making the sama / barnyard upma for fasting, then you can add peas, cauliflower, beans to the upma, and normal masalas like salt, red chili powder, chat masala, and jeera powder.
  • you are just one click away from all interesting fasting recipes like DAHI VADA, PANEER, KUTU PURI, etc. at food for fasting.

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  1. Perfect recipe ..this recipe was a great respite this navratre!! thanks to you

  2. very useful really good information thanks for posting such a good information it will hepls the people a lot keep it up , Regards, upma recipe

Did you try the recipe? please review it :)