11 Forgotten Grains Making a Comeback in Modern Indian Kitchens

7. Barnyard millet (sama/varai)

Barnyard millet, known as sama or varai, has a long association with fasting dishes across many Indian households, particularly in north and central India. Its fine grain makes for soft khichdis and light dosas that are gentle on the stomach and easy to digest. The grain’s ritual use in festivals kept it visible, but broader everyday consumption declined as rice and wheat became dominant. Now barnyard millet is valued for its low glycemic index and convenience, which meet modern health goals for steady blood sugar and accessible cooking. Contemporary recipes use sama in creamy risottos, spiced khichdi bowls, and for millet-based crepes that take a savory filling well. In the U.S. and Canada, barnyard millet can be found at specialty Indian markets and a growing range of online millet shops; it is sometimes listed as “samo” or “barnyard millet.” For a quick cook, rinse and simmer with aromatics like bay leaf and cumin until the grain becomes tender and slightly sticky.