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Millet Salad with Veggies and Black Beans


Millet Salad with Veggies and Black Beans

Serves: 6

Category: Salads, Dressings, Dips and Sauces
Author: MiMi McGee
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Rated by: 2 members

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Millet is a tiny seed grain with a delicate, nutty flavor. It mixes well in this black bean, tomato and pepper salad. Other intact whole grains such as quinoa, farro or buckwheat groats may be substituted for the millet.

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Ingredients:

For the Salad:
1 1/2 cups dried black beans, soaked overnight, then drained (see note)
1 cup millet
2 cups water
1 red onion, minced
2 cloves garlic, minced
2 carrots, shredded
2 bell peppers, mixed colors if desired, such as red and yellow, seeded and cut into thin strips
2 jalapeno peppers, seeded and minced, or to taste
2 cups cherry tomatoes, halved
fresh parsley, chopped
For the Dressing:
3 teaspoons balsamic vinegar
3/4 cup fresh squeezed lemon juice
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon ground allspice

Instructions:

Place the soaked beans in a medium saucepan and cover with water. Bring to a boil, then immediately reduce the heat to low, cover, and let simmer for 1 hour or until the beans are tender but not falling apart. Drain and rinse. Cool.

Meanwhile, combine the millet and water and bring to a boil, then reduce the heat to low, cover, and simmer for 20 minutes or until the water has been absorbed and millet is tender. Remove from heat, fluff with a fork, and set aside to cool while the beans are cooking.

Combine the millet, beans, onion, garlic, carrots, peppers, tomatoes and parsley in a large mixing bowl.

Whisk the dressing ingredients together and pour desired amount over the salad. Toss gently to blend.

Serve warm or cold.

Note: Low sodium or no-salt-added canned beans may be substituted for the dry beans. Omit bean cooking step and use 3 cups or 2 (15-ounce) cans, drained.

Calories 342; Protein 16 g; Carbohydrates 66 g; Sugars 7 g; Total Fat 2.6 g; Saturated Fat 0.5 g; Cholesterol 0 mg; Sodium 32 mg; Fiber 13.1 g; Beta-Carotene 2678 ug; Vitamin C 79 mg; Calcium 93 mg; Iron 4.2 mg; Folate 286 ug; Magnesium 141 mg; Potassium 1143 mg; Zinc 2.7 mg; Selenium 2.9 ug

Comments (1):

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Fulfie

02/02/2019 04:56 PM

Rated this recipe:

Yummy salad. Good balance of texture from the soft millet and beans, and crunch from the onion. Depth of flavor from the heat of peppers and garlic, and sweetness from the carrots and tomatoes. Colorful too, although I think less millet might have made for an even more visually appealing salad. I halved the recipe for three entree sized servings. I used one red (fully ripe) and one smaller green Serrano pepper in place of the bell and jalapeños since that is what I had. The millet needed more water and longer cooking time (I usually use a 1:2.5 ratio and cook 35 minutes). I finely shredded the carrots. Served with fresh pineapple for dessert. Definitely a keeper for recipe box.

This comment was last edited on 02/02/2019 05:02 PM