What Is Millet?
Millet with Vegetables: Millet is a small, round whole grain that people have cultivated for thousands of years, especially in Africa and Asia. This gluten-free grain comes from several species in the grass family and grows well in dry, arid climates. People often use millet as a staple food because it cooks quickly and adapts easily to various dishes.
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Author: Panos Platritis Clinical Dietitian Nutritionist BSc,MSc, Registered with GE SY Member of BDA, ESPEN, CYSPEN, SEPI
Millet has a mildly nutty flavour and a slightly crunchy texture. You can cook it as a fluffy grain, use it in porridge, or grind it into flour for baking. Millet provides complex carbohydrates, plant-based protein, and essential minerals like magnesium, phosphorus, and iron. It also contains B vitamins and antioxidants that support overall health.
Because millet is naturally gluten-free, it suits people with celiac disease or gluten sensitivity. It also helps regulate blood sugar levels due to its low glycemic index. Add millet to your meals to boost nutrition and variety in your diet.
Due to the magnesium it contains, millet is suitable for athletes who are training intensively and often suffer from leg cramps, and can benefit from its consumption. As Millet is gluten-free, it can replace wheat in the diet of those suffering from coeliac disease or other forms of wheat allergy.
Here’s a simple and healthy Millet with Vegetables recipe that’s packed with flavour and nutrition:
Ingredients (Serves 3):
1 cup millet
1 zucchini
1/2 red, yellow, or orange bell pepper
1 aubergine
1 onion
Oregano
2 tablespoons olive oil
Salt and pepper
For the sauce:
3 tablespoons tahini
2 tablespoons olive oil
10 mint leaves
1 clove garlic
Juice of 1/2 lemon
1/2 teaspoon cumin
Salt and pepper
Instructions:
- Rinse millet under cold water.
- In a pot, bring 2 cups of water or broth to a boil. Add millet, reduce heat, cover, and simmer for 15–20 minutes until tender.
- In a skillet, heat olive oil. Sauté onion and garlic for 2–3 minutes.
- Add all the vegetables and Cook until slightly tender.
- Fluff the cooked millet and mix it into the vegetables.
- Season with salt and pepper. Garnish with fresh herbs.
- In a blender, blend all the sauce ingredients until homogenised.
- Pour the Dressing (sauce) over the mixture
- Serve warm as a main dish or hearty side.
