Learn about the nutritional profile of millet, how to cook it, use it in recipes, and more!
When I was younger, I saw my mother eating millet often, made into a porridge and served with a drizzle of flax seed oil. It was a regularly occurring breakfast. Then it morphed into lunch, served with broccoli. I was intrigued enough to try it, and when I did I realized that it was hearty, comforting, and delicious, especially with a sprinkle of salt. My love of millet began there. Learning how to cook millet is just the beginning – in this post, you’ll get to know this beautiful grain, and incorporate it into a variety of dishes to enjoy.
What Is Millet
Millet is considered an ancient, whole grain. It has been traditionally more used in Asia and Africa, but has gained recent popularity in the west. Fun fact, it’s one of the ingredients in bird seed, and that’s how most people know it. But if you’re “in the know”, you’ll admit it’s not just for the birds!
It’s pale in color, and similar to cous cous when cooked. For a fluffy texture, it can be cooked with a 1:2 ratio of millet:water or broth. For more of a porridge texture, increase the water/broth component to 3.
Millet has a nutty flavor, a little bit chewy, and fluffy texture. It’s pretty light in weight when cooked, as well. As it cools, the grain separates and becomes even more fluffy. It clumps together better when warm due to the steam.
I recently learned that there are many varieties and names of millet. I have a friend who has had millet for lunch every day for the past 4 years, interchanging the varieties. Pearl Millet is the most common variety found. Soon, I will have to scout more varieties!
Two First Steps: Soaking and Toasting
It’s a common practice to soak most grains, millet being one of them. When I’m improvising and deciding on the spot to make millet, I don’t soak it. But with some thinking in advance, it’s helpful to soak it. Just add 1 cup millet and cover it with 3 cups water and a splash of apple cider vinegar (optional). Soak this overnight, and rinse well in the morning. This helps to make the grain easier to digest, release enzyme inhibitors, and therefore we reap more of the rewards from its inherent nutrition.
Millet also benefits from a little light toasting, to bring out its nuttiness. Whether soaked or dry, add the millet to a dry pan and stir it often as it toasts. Lightly toast it until it releases a mild aroma and turns a shade darker, then proceed with the recipe.
Nutrition
Per Healthline, millet contains fiber, is higher in amino acids (building blocks of protein) than other grains, and also contains more calcium than other grains. It has a low glycemic index and contains some undigestible starches, which means they pass through us. It’s also high in fiber and gluten free!
It does appear to have some anti nutrients, so soaking the night before (if you have it often) is recommended.
I’ve also grown up hearing from various sources that it’s one of the most alkaline grains out there, and therefore a better choice for grain for those avoiding inflammation.
Pares Well With
- Carrots
- Cauliflower
- Corn
- Cumin
- Garlic
- Greens
- Onion
- Parsley
- Squash
- Tomato
- Stock
- Check out the Vegetarian Flavor Bible for more tips!
Applications
Millet is lovely added to salads, added to thicken soups, ground up into a flour to make polenta, and also sliced polenta rounds after its cooled.
I especially love millet with parsley, lemon, roasted veggies or next to some sautéed greens and crispy shallots.
Recipes and Posts With Millet
- Cook from Your Pantry February Challenge
- Millet Porridge With Figs
- Pomelo Breakfast Bowl Recipe
- Apple Fennel Salad
- My Favorite Massaged Kale Salad
How To Cook Millet
- 1 portion millet (1 cup)
- 2 portions water or broth (2 cups) ~ (for more of a porridge texture, increase to 3) Note: if I were to batch cook this and add to salads or different applications during the week, I would keep the ratio to 1:2.
- Pinch salt
Soak and/or Toast Millet: See descriptions above.
Combine millet, salt and water/broth in a deep pot and bring to a simmer. Cover, lower the heat, and cook about 20 minutes or until all of the water is gone. Let sit on the stove top, heat off, for about 5 minutes.
Fluff with fork and enjoy!
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How To Cook Millet
Ingredients
- 1 portion millet (1 cup)
- 2 portions water or broth (2 cups) (for more of a porridge texture, increase to 3)
Instructions
Soak and Toast (optional)
- It's a common practice to soak most grains, millet being one of them. When I'm improvising and deciding on the spot to make millet, I don't soak it. But with some thinking in advance, it's helpful to soak it. Just add 1 cup millet and cover it with 3 cups water and a splash of apple cider vinegar (optional). Soak this overnight, and rinse well in the morning. This helps to make the grain easier to digest, release enzyme inhibitors, and therefore we reap more of the rewards from its inherent nutrition.
- Millet also benefits from a little light toasting, to bring out its nuttiness. Whether soaked or dry, add the millet to a dry pan and stir it often as it toasts. Lightly toast it until it releases a mild aroma and turns a shade darker, then proceed with the recipe.
The Rest Of The Recipe
- Combine millet, salt and water/broth in a deep pot and bring to a simmer. Cover, lower the heat, and cook about 20-25 minutes or until all of the water is gone. Let sit on the stove top, heat off, for about 5 minutes.
- Fluff with fork and enjoy!
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