April 23, 2008

Fresh Herb and Millet Salad with Tomatoes

I finally found the recipe I used at the Health Food Deli I worked at. It didn't use Quinoa like I thought, it used millet.

Nutritionally, millet is about as high in protein as wheat (about 4.2 grams per half-cup serving) and also provides niacin, vitamin B6 and folic acid along with some calcium, iron, potassium, magnesium and zinc. It doesn't contain gluten so it can't be used in breadmaking, but it is a nutritious alternative to wheat products for those who are allergic to gluten.

I wouldn't call millet a substitute for wheat, but it is a nice addition to the diet. You can often substitute millet in recipes for buckwheat, rice or quinoa, and you may see it sold as couscous (although couscous usually is made from semolina, a wheat product). When baked into muffins, millet gives a nice crunch.

To cook millet as a grain instead of rice, just simmer 1/2 cup in 11/2 cups of liquid. If you leave it alone as it cooks, you'll get fluffy grains like rice; if you stir frequently and add a little extra liquid during cooking, you'll get a dish that resembles mashed potatoes. It takes about 25 minutes to cook millet by simmering.

Fresh Herb and Millet Salad with Tomatoes

4 c. cooked millet
1/3 c. finely minced chives
1/4 c. finely minced flat leaf parsley
1/2 c. finely minced basil
2 tsp. finely minced marjoram
S & P to taste
Juice of 1/2 lg. lemon, (about 2tb.)
1/4 c. olive oil
1 lg. ripe red tomato, skinned and diced (about 1/2 lb.)
Few black olives (opt.)

While the millet is hot, transfer it to a lg. bowl and combine with the herbs, salt, pepper, lemon juice and oil. Gently stir in the tomatoes. Serve at rm. temp. garnished with the olives.

1 comment:

jj said...

Mmmm...doesn't this ever look nummy, AND healthy!