Description:
Sanwa beans are small, round grains that resemble tiny pearls. They can be white, yellow, or light brown. The beans have a mild, nutty flavor and a slightly chewy texture when cooked.

Samo seeds or mario seeds are popularly known as bhagar and are also called wild rice, deccan grass or awnless farmyard grass.

With digestible fiber, high nutritional content, and excellent nutrition, samo is immensely popular in most parts of India. It has a texture similar to couscous and can be used as a healthier alternative.

It is common to observe fasting (upvas/upas) in India on various occasions such as Mahashivratri, Sankashti Chaturthi, Karwachauth etc. On these occasions, special dietary recipes are prepared for fasting including Sabudana Khichdi, Bhagar, Rajgira puri, potato curry, sweet potato stir fry, fruit salad etc. Samo, Bhagar is known as Variche Tandul in Marathi, Sama ke chawal or Mordhan in Hindi.

Use:

• Sanwa seeds are mainly used as a substitute for cereals, especially during periods of fasting in certain religious practices.
• They are often cooked and used as a substitute for rice or added to dishes such as pilaf, porridge, or upma.
• Sanwa seeds can also be ground into flour and used to make rotis (flatbreads) and snacks.

Nutritional value (per 100 grams):

• Calories: 360
• Protein: 7.8 grams
• Fat: 3.6 grams
• Carbohydrates: 73 grams
• Fiber: 10 grams
• Calcium: 11 milligrams
• Iron: 6.5 milligrams
• Magnesium: 114 milligrams
• Potassium: 195 milligrams
• Vitamin B3: 2 milligrams

Sanwa seeds are gluten-free and a good source of dietary fiber. They also contain several minerals such as iron, magnesium, and potassium, along with some essential vitamins.

It's worth noting that while sanwa seeds are a nutritious food option, nutritional values may vary slightly depending on factors such as variety, processing, and cooking method.

In general, sanwa seeds or barnyard millet can be a healthy alternative to other grains, providing essential nutrients and dietary fiber. They are especially valued in certain cultural and dietary practices, especially during periods of fasting or as part of a balanced diet.