millet

7 Healthy Recipes Using Millets

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Millehttps://www.indianhealthyrecipes.com/recipes/millets/t is a gluten-free grain that is high in protein and fiber. This makes it a great choice for people who want more plant nutrients. It is also a great source of vitamins and minerals, such as magnesium, phosphorus, and manganese. Millet is versatile in various dishes, from salads to stews and desserts. In this article, we’ll look at seven healthy millet recipes that are both tasty and healthy for you.

1.   Millet and Black Bean Salad

This recipe combines cooked millet with black beans, cherry tomatoes, bell pepper, red onion, and cilantro for a delicious and nutritious salad. Whisk together olive oil, lime juice, garlic, and cumin to make the dressing.

Ingredients:

  • 1 cup cooked millet
  • 1 can black beans, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 red bell pepper, diced
  • 1/4 red onion, diced
  • 1/4 cup chopped cilantro
  • 2 tbsp olive oil
  • 2 tbsp lime juice
  • 1 clove garlic, minced
  • 1 tsp ground cumin
  • Salt and pepper, to taste

Instructions:

  1. Combine the cooked millet, black beans, cherry tomatoes, red bell pepper, red onion, and cilantro in a large bowl. Toss to combine.
  2. Combine the garlic, cumin, salt, and pepper with the lime juice, olive oil, and other ingredients in a small bowl and blend until combined.
  3. Dress the salad and toss to combine.
  4. It can be served immediately or stored in the fridge for up to 4 days.

Note: Add avocado, corn, or other vegetables to this salad. This is a great make-ahead meal for lunch or dinner, and the leftovers are delicious the next day.

2.  Millet and Vegetable Stew

This hearty stew is made with millet, carrots, celery, onions, garlic, vegetable broth, and various herbs and spices. It is an excellent way to use any vegetables on hand and can be served over rice or quinoa.

Ingredients:

  • 1 cup millet
  • 4 cups vegetable broth
  • 2 tbsp olive oil
  • 2 carrots, peeled and chopped
  • 2 celery stalks, chopped
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 bay leaf
  • 1 can dice tomatoes, drained
  • 1 cup chopped kale or spinach
  • Salt and pepper, to taste

Instructions:

  1. The olive oil is heated over medium heat in a big saucepan. After about 5 minutes of cooking time, add the diced carrots, celery, and onion.
  2. Add the minced garlic, dried thyme, rosemary, and bay leaf, and sauté for another minute.
  3. Bring the vegetable broth and millet to a boil. Cover and simmer over low heat for 20-25 minutes or until the millet is soft and the liquid is absorbed.
  4. Add the drained diced tomatoes and chopped kale or spinach to the pot and stir to combine. Cook for another 5-7 minutes until the vegetables are tender and the stew is heated.
  5. Season with salt and pepper to taste.
  6. Garnish with chopped herbs or grated cheese and serve hot.

Note: You can use any vegetables in this stew, such as sweet potatoes, zucchini, or bell peppers.

3. Millet and Spinach Pilaf

This flavorful pilaf is made with millet, spinach, onions, garlic, and a blend of spices, including cumin, coriander, and cinnamon. It’s a great side dish for grilled chicken or fish.

Ingredients:

  • 1 cup millet
  • 2 cups vegetable broth
  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/4 tsp ground turmeric
  • 1/4 tsp ground cinnamon
  • 2 cups fresh spinach, chopped
  • Salt and pepper, to taste

Instructions:

  1. Rinse the millet under running water and drain well.
  2. Olive oil should be heated over moderate heat in a big saucepan. Add the chopped onion and cook for 5 minutes or until the onion becomes translucent.
  3. Add the minced garlic, ground cumin, coriander, turmeric, and cinnamon, and sauté for another minute.
  4. Add the rinsed millet to the pot, and stir to coat the millet with the spices.
  5. Boil vegetable broth in the pot. Cover and boil for 20–25 minutes until the millet is cooked and the water has been absorbed.
  6. Put the spinach in the saucepan and stir it until it wilts.
  7. Season with salt and pepper to taste.
  8. Serve hot, garnished with chopped fresh herbs, if desired.

Note: You can use leafy greens, such as kale or collard greens, in this pilaf. For taste and texture, add chopped nuts or dried fruit.

4. Millet and Lentil Soup

This warming soup has millet, lentils, carrots, celery, onion, garlic, and vegetable broth. It’s a great source of protein and fiber and can be served with a slice of crusty bread.

Ingredients:

  • 1 cup millet
  • 1 cup brown or green lentils, rinsed and drained
  • 8 cups vegetable broth
  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 carrots, peeled and chopped
  • 2 celery stalks, chopped
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 bay leaf
  • Salt and pepper, to taste

Instructions:

  1. Rinse the millet under running water and drain well.
  2. In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté for 5 minutes or until the onion is translucent.
  3. Add the minced garlic, chopped carrots, celery, dried thyme, rosemary, and bay leaf, and sauté for another minute.
  4. Add the rinsed lentils, millet, and vegetable broth to the pot and boil. Reduce the heat to low, cover, and simmer for 30-40 minutes or until the lentils and millet are tenders.
  5. Season with salt and pepper to taste.
  6. Serve hot, garnished with chopped fresh herbs, if desired.

Note: Add any vegetables you like to this soup, such as sweet potatoes, zucchini, or bell peppers. You can also use any lentils you have on hand, but remember that some types may cook faster than others.

5. Millet and Roasted Vegetable Bowl

This bowl is loaded with roasted vegetables, including sweet potatoes, broccoli, and cauliflower, and topped with cooked millet and a flavorful tahini dressing. It’s a great way to get in your daily dose of veggies and whole grains.

Ingredients:

  • 1 cup millet
  • 2 cups vegetable broth
  • 2 tbsp olive oil
  • 1 sweet potato, peeled and cubed
  • 1 red bell pepper, seeded and sliced
  • 1 zucchini, sliced
  • 1 onion, sliced
  • 2 garlic cloves, minced
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • Salt and pepper, to taste
  • 1 avocado, sliced
  • 2 tbsp chopped fresh herbs (such as parsley or cilantro)

Instructions:

  1. Rinse the millet under running water and drain well.
  2. Preheat the oven to 200°C.
  3. In a large bowl, toss the cubed sweet potato, sliced red bell pepper, sliced zucchini, sliced onion, minced garlic, dried thyme, rosemary, salt, and pepper with 1 tablespoon of olive oil until coated.
  4. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes or until tender and lightly browned.
  5. While the vegetables are roasting, cook the millet. In a medium saucepan, bring the vegetable broth to a boil. Add the rinsed millet and stir. Reduce the heat to low, cover, and simmer for 20-25 minutes or until the millet is tender and the liquid has been absorbed.
  6. To assemble the bowl, divide the cooked millet among four bowls. Top with roasted vegetables and sliced avocado.
  7. Drizzle the remaining tablespoon of olive oil over the bowls, and sprinkle with chopped fresh herbs.
  8. Serve hot.

Note: Add any vegetables you like to this bowl, such as broccoli, cauliflower, or mushrooms. You can also top it with a tahini drizzle or toasted nuts for extra flavor and texture.

6. Millet and Chickpea Curry

This fragrant curry is made with millet, chickpeas, onions, garlic, ginger, and various spices, including turmeric, cumin, and coriander. It’s a great vegetarian option served with naan or rice.

Ingredients:

  • 1 cup millet
  • 2 cups vegetable broth
  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 1 tsp ground ginger
  • 1/4 tsp cayenne pepper (optional)
  • 1 can chickpeas, rinsed and drained
  • 1 can diced tomatoes, undrained
  • 1 cup coconut milk
  • Salt and pepper, to taste
  • Chopped fresh cilantro for garnish

Instructions:

  1. Rinse the millet under running water and drain well.
  2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 5 minutes or until the onion is translucent.
  3. Add the minced garlic, ground cumin, coriander, ground turmeric, ground ginger, and cayenne pepper (if using), and sauté for another minute.
  4. Add the rinsed chickpeas, undrained diced tomatoes, and coconut milk to the pot, and stir to combine.
  5. Add the rinsed millet and vegetable broth to the pot, and bring to a boil. Reduce the heat to low, cover, and simmer for 20-25 minutes or until the millet is tender and the liquid has been absorbed.
  6. Season with salt and pepper to taste.
  7. Serve hot, garnished with chopped fresh cilantro.

Note: You can add vegetables to this curry, such as spinach, kale, or bell peppers. You can also use dried beans, but some may cook faster. Adjust the amount of cayenne pepper according to your tastes and preferences for spiciness.

7. Millet and Mushroom Risotto

This creamy risotto is made with millet, mushrooms, onion, garlic, and vegetable broth. It’s a great alternative to traditional rice-based risotto and can be served with a side salad.

Ingredients:

  • 1 cup millet
  • 2 cups vegetable broth
  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 cup sliced mushrooms
  • 1/2 cup dry white wine (optional)
  • 1/2 cup grated Parmesan cheese (optional)
  • Salt and pepper, to taste
  • Chopped fresh parsley for garnish

Instructions:

  1. Rinse the millet under running water and drain well.
  2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 5 minutes or until the onion is translucent.
  3. Add the minced garlic, and sliced mushrooms, and sauté for another 5 minutes, or until the mushrooms are tender and lightly browned.
  4. Add the rinsed millet to the pot, and stir to combine.
  5. If using, add the dry white wine to the pot, and stir until the liquid has been absorbed.
  6. Add 1/2 cup of the vegetable broth to the pot, and stir until the liquid has been absorbed. Repeat this process, adding 1/2 cup of vegetable broth until the millet is tender and the liquid has been absorbed. This should take about 20-25 minutes.
  7. If using, stir in the grated Parmesan cheese until melted and well combined.
  8. Season with salt and pepper to taste.
  9. Serve hot, garnished with chopped fresh parsley.

Note: Add any vegetables you like to this risotto, such as peas, asparagus, or spinach. You can also use any mushroom, such as cremini or shiitake. You can substitute with additional vegetable broth if you don’t have white wine.

Conclusion

Adding millet to your diet can add diversity to your meals and provide various health benefits. It has a high fiber content that can aid digestion, while its high protein content can help promote muscle growth and repair. Additionally, millet is a low-glycemic index food, which can help control blood sugar levels.

Overall, these seven healthy millet recipes are just a few examples of how this grain can create delicious and nutritious meals. Give them a try and see how easy it is to incorporate this ancient grain into your diet.

FAQs

1.   Is millet gluten-free?

Yes, millet is a gluten-free grain, making it a great option for those with celiac disease or gluten sensitivity. It is also a great alternative to wheat and other gluten-containing grains in recipes.

      2. Can millet be used in breakfast recipes?

Absolutely! Millet can be used in various breakfast recipes, such as porridge and smoothie bowls, and even as a substitute for oats in granola. Try the Millet and Apple Breakfast Bowl recipe for a delicious and nutritious breakfast.

3. Where can I buy millet?

Millets can be found in most health food stores and some grocery stores. It is also readily available online. Depending on your recipe needs, look for whole-grain millet or millet flour.

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