White millet, often referred to as proso millet, is one of the ancient grains that have been cultivated for thousands of years. Popular in parts of Africa, Asia, and Europe, it’s a fast-growing crop that requires little water, making it an eco-friendly choice. Nutritionally, white millet is a good source of essential minerals, vitamins, and fiber, and is particularly rich in magnesium, which is good for heart health.
Nutritional Information (per 100g cooked):
- Calories: ~119 kcal
- Protein: ~3.5g
- Carbohydrates: ~24.8g
- Sugars: ~0.1g
- Fat: ~0.3g
- Dietary Fiber: ~1.7g
- Sodium: ~2mg
Ingredients:
- 100% whole grain white millet seeds
How to Use:
- Rinsing: Rinse under cold water before cooking.
- Boiling: Use a ratio of 1 cup millet to 2.5 cups liquid. Bring to a boil, then reduce heat, cover, and simmer for about 25 minutes or until tender.
- Applications: Can be used in salads, porridges, side dishes, or as a rice substitute.
Recipe Idea – White Millet and Vegetable Pilaf: Ingredients:
- 1 cup white millet
- 2.5 cups vegetable broth
- 1 onion, finely chopped
- 1 bell pepper, diced
- 1 carrot, diced
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1/2 tsp cumin seeds
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
- Rinse the white millet thoroughly under cold water.
- In a saucepan, heat olive oil and add cumin seeds. Once they sizzle, add the chopped onion and sauté until translucent.
- Add garlic, bell pepper, and carrot. Sauté for a couple of minutes.
- Stir in the rinsed millet, ensuring it’s well-coated with the oil and vegetables.
- Pour in the vegetable broth, season with salt and pepper, and bring to a boil.
- Reduce the heat, cover, and simmer for 25 minutes or until the millet is tender and all the liquid has been absorbed.
- Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
- Garnish with fresh parsley before serving.
Diets it fits into:
- Vegetarian
- Vegan
- Gluten-Free
- Whole Foods Plant-Based
- Paleo (although some strict paleo followers might exclude it)
Note: White millet is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivities. Always ensure there’s no cross-contamination by checking labels and ensuring it’s processed in a gluten-free facility if there’s extreme sensitivity.
