Black Bean And Millet Salad Recipes
BLACK BEAN AND MILLET SALAD
Millet a wonderful grain,that most think of as bird food. Millet is highly nutritious, non-glutinous and like buckwheat and quinoa, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates. Millet is mildly sweet, nut-like flavor and contains many beneficial nutrients. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is high in the minerals iron, magnesium, phosphorous, and potassium. So eat your millet! The seeds are also rich in phytochemicals, including Phytic acid, which is believed to lower cholesterol, and Phytate, which is associated with reduced cancer risk.
Provided by Rita1652
Categories Salad Dressings
Time 35m
Yield 6 serving(s)
Number Of Ingredients 17
Steps:
- Cook the millet in 2 cups of water until water is absorbed, about 30 minutes. adding more hot water if needed. Fluff with fork and allow to steam and cool.
- In a large bowl, combine millet, black beans, tomatoes, pepper, cucumber and onion.
- Mix all dressing ingredients until well blended and pour over the salad, tossing to blend.
- Cover and refrigerate until the salad is well chilled.
- Serve on lettuce leaves or stuff into pita bread or wrap in a tortilla.
MILLET BOWL WITH BLACK BEANS AND VEGETABLES
This hearty meal is full of clean, flavorful ingredients, including millet, an under-appreciated grain that is more nutritious than rice.
Provided by Martha Stewart
Categories Food & Cooking Salad Recipes
Number Of Ingredients 14
Steps:
- Place millet, black beans,and ginger in a small saucepan.Add 1/2 teaspoon salt andwater. Bring to a boil, stironce, then reduce heat andsimmer, covered, for 25 minutes.Allow to rest for 10minutes, then fluff with a fork.
- Steam shiitakes in asteamer over boiling water,covered, for 3 minutes. Addcarrots and bok choy andsteam 4 to 6 minutes more.Remove steamer from heat.
- In a small bowl, whisktogether oil and vinegar tomake dressing. Season witha dash of salt.
- Transfer millet to bowlsand garnish with steamedand remaining raw vegetables. Season to taste withsalt and pepper. Pour dressingover top and sprinklewith sunflower seeds.
Nutrition Facts : Calories 672 g
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