3 delicious and nutritious recipes with millet

Millet has a neutral flavor that integrates well in all kinds of recipes, both sweet and savory. It is native to Africa, although in Europe it has been used for centuries to make fermented drinks.

today is a essential cereal in any healthy cooking recipe book, and especially gluten-free cookingin which recipes with millet are common, since it does not contain this protein that causes so many problems for some people.

Its nutritional value is unquestionable and another of the reasons why it is worth learning how to make recipes with millet. it’s a cereal rich in lecithin, magnesium and phosphorusa great combination for the brain, and also a great source of iron.

how to cook millet

To make your recipes with millet, you must first cook it. It is a cereal that does not cook evenly, so you may have some grains that are more cooked than others if you leave it for just the right amount of time. Go trying it to leave it to your liking.

Before cooking it, wash it well under running water and drain it.After it is recommended to toast it lightly in the panwithout burning. Once toasted, cook it in hot water (three times its volume) and over low heat for about 20 minutesor until it acquires a fluffy texture.

You can use cooked millet in saladsin soups and creamsor as cereal-based main dish, with sautéed or boiled vegetables. Combines very well with vegetables and sweet vegetablesand also with the legumeswith which it is also nutritionally supplemented.

They can also be made with millet burgers or vegetable croquettes and even pizza dough.

And, of course, you can also make sweet recipes, like cakes or cookies.

3 highly nutritious millet recipes

We will start with a recipe for millet in the form of a kettledrum, with pumpkin and dates, cauliflower and tofu. We will continue with some very complete millet and heura skewers that are accompanied by a refreshing rocket, mango and avocado salad. And finally we will see a sweet recipe for millet cookies. The first two recipes are gluten free.

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Millet timbale with pumpkin and cauliflower

1. Timbale of millet with pumpkin and dates (gluten-free)

This millet recipe is gluten free, easy and delicious. Millet combined with cauliflower serves as the base for the pie or timbale, and is interspersed in the timbale with a pumpkin and date puree and a layer of tofu and miso.

INGREDIENTS FOR 4 PEOPLE

200 g millet 600 ml water 250 ml soy milk 300 g cauliflower 1 onion 250 g pumpkin 20 g sprouted radishes 150 g pitted dates 150 g tofu 10 g miso nutmeg sesame extra virgin olive oil freshly ground black pepper salt

PREPARATION (45′):

Peel and cut the onion and the cauliflower in small pieces. In a pot with oil, fry them. When they start to brown, add the millet and give it a couple of turns, pour the water and 200 ml of soy milk. Let it cook for about 25 minutes.When the millet has absorbed all the liquidadd nutmeg to taste, salt and pepper and continue cooking for a few more minutes.Peel and cut the pumpkinand fry it in a pan with a little oil.Cut the dates into strips and add them. Cover the pan to allow the steam to cook the squash until soft.Then transfer to a bowl and mash with a fork.Boil the tofu, drain and mash together with the miso. With a ring, create layers with the different mixtures and decorate with sprouts to taste.

A recipe from Anay Bueno.

Heura skewer and millet balls with glazed shiitakes

2. Millet and heura skewers with glazed shiitakes

With simple ingredients, well combined and cooked, you will prepare a easy-to-digest dish with all the nutrients you need. Knowing the nutritional characteristics of foods we can combine them to prepare dishes with nutritionally complete vegetable ingredients, with an optimum nutritional contribution greater than that obtained with products of animal origin. At the same time they can be really light dishes that do not leave us with heavy digestions for hours.

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This is what has been done in this recipe, with millet, heura and sesame seeds:

When we use whole grains, we give quality to the dishes: brown rice, quinoa, buckwheat, barley, oats… and also millet. Whole grains are our allies to achieve fullness in our dishes, acquire the necessary amino acids and improve digestion.If we also supplement cereals with legumes, we will maximize the assimilation of amino acids. Well combined, vegetable protein can be better than meat. To do this, we will take into account legumes and their derivatives: lentils, peas, chickpeas, beans, soybeans, tofu, tempeh and, more recently, heura, a type of protein obtained from soybeans that is very reminiscent of certain types of meat. for its texture. For the same reason to enrich the recipes with proteins and other necessary nutrients, such as some minerals and healthy fats, it is interesting to resort to some algae, seeds and nutsas has been done in these millet skewers by adding the sesame seeds.

INGREDIENTS FOR 4 PEOPLE

100 g millet150 ml vegetable broth180 g original Heura bites20 g sesame seeds160 g fresh shiitakes20 ml tamari25 g agave syrupoil, salt and pepper

For the salad

80 g rocket 1 large mango 1 avocado

PREPARATION (35 minutes + 15 minutes of cooking):

Wash the millet several times until the water is completely clear.Cook it with the brothfirst over high heat and when boiling, lower the heat to a minimum.cooks until it absorbs all the liquid. Let it cool down and then form little ballsOn a skewer stick, place the original Heura bites alternating them with the millet balls with oil, salt and pepper, and cook them in the oven for about 12 minutes at 190 ºC. On the other hand, in a very hot frying pan, skip the shiitakes, add the tamari and agave syrup and glaze. The shiitakes should be left with a “thick” sauce.Serve the skewers hot or coldwith glazed shiitakes and toasted sesame seeds as topping. Accompany them with a rocket, mango and avocado salad.

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A recipe by Chef Prabhu and Marta Toledo.

Millet and hazelnut biscuits

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3. Millet cookies with hazelnuts

To make these homemade cookies, we have used coconut sugar as sweetener. This sugar has a low glycemic index, only improved by the agave syrup and stevia. For this reason it is tolerated by diabetics.

Coconut sugar curiously does not taste like coconut. The reason is that it is not extracted from the fruit but from the flowers of the coconut palm (cocos nucifera).

Millet is used in the form of flakes and combined with whole wheat flour, so these cookies are not gluten-free. If you want to make gluten-free millet cookies, you will find a recipe in this selection of easy and healthy gluten-free cookies.

INGREDIENTS FOR 20 BISCUITS

100 g whole wheat flour 50 g millet flakes 65 g almond butter 50 g coconut sugar 15 g corn starch 75 ml almond milk 15 g corn starch 50 g chopped hazelnuts 1.5 g baking powder a pinch of salt

PREPARATION:

Beat the butter and coconut sugar with a whisk. Add the rest of the ingredients and beat until integrated. Shape the cookies on baking paper and bake at 180 °C for 15-20 minutes.

You can make these cookies with walnuts instead of hazelnuts if you prefer.

A recipe by Santi Ávalos.