Tricks, Tips and a Recipe
When your plate needs a grain, fill it with millet!
By: Leanne Ely
If you’ve been saving all your millet for your bird feeders, you might want to rethink that! Millet technically is a seed and not a grain, but in the culinary world, it’s a grain . . . so that’s how we’re going to treat it for the sake of this article.
While millet has been used mostly for livestock and birdseed in the United States, people in Ethiopia have been eating it since back in prehistoric times. And, it was mentioned in the Bible as being one of the ingredients used in unleavened bread. Listen, folks, if it’s good enough for Jesus, it’s good enough for me!
Millet is a great source of magnesium, fiber, fatty acids and phosphorous. It can be enjoyed cooked and served cold in salads, or warm as a substitution for mashed potatoes or rice. Use ground millet in muffins, or add nuts and fruits to it and serve it as you would oatmeal porridge in the morning.
To cook millet, use one part millet to two and a half parts of broth or water. Your liquid should be boiling before adding the millet. Then cover your pot and simmer for about 25 minutes or until the texture is similar to that of rice. If you’d like it creamier, simply add more water throughout the cooking process.
Here’s a Trick:
Roast the grains in a dry skillet before cooking them to give them a nutty flavor!
And a Tip:
Rinse your millet under running water to get rid of any dirt coating the grains.
And your Recipe:
Millet and Black Bean Salad
1 cup millet, uncooked and rinsed
2 ½-3 cups of vegetable broth
2 cups black beans, drained
2 large tomatoes, chopped
1 small yellow bell pepper, diced
1 medium cucumber, diced
1 medium red onion, diced
½ cup cilantro, chopped
Leanne’s Basic Vinaigrette
(makes 4 tablespoons)
3 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
1 clove garlic, pressed
Pinch of dried basil
Pinch of dried oregano
In a medium saucepan, cook the millet in 2 cups of vegetable broth until broth is absorbed, about 20-30 minutes. Allow to cool: fluff with fork. In a large bowl, combine cooked millet, drained black beans, tomatoes, pepper, cucumber, and red onion. Mix all dressing ingredients together and pour over the salad. Cover and refrigerate until chilled.
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