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Tuesday, September 7, 2010


Mediterranean Style Millet Salad

I have millet in my cupboards and thought it was time to prepare a dish. Warm weather is still here in Texas so I generally try to make salads. I came across this recipe. It’s a very basic recipe, hardly any prep time apart from soaking the millet the night before. I did soak the millet during the day prior to cooking it for dinner. Although I did read and research shows that it helps to soak grains to help rid of any phytic acid since it may interfere with the absorption of important minerals, I have also read that some phytic acids may be beneficial. Something which I need to research further

Millet Facts
Take thou also unto thee wheat, and barley, and beans, and lentiles, and millet, and fitches, and put them in one vessel, and make thee bread thereof, according to the number of the days that thou shalt lie upon thy side, three hundred and ninety days shalt thou eat thereof. Ezekiel 4:9

Clearly the Bible scripture shows us that millet was eaten during the ancient biblical times. According to Karen Railey*, millet ranks the sixth most important grain, sustains 1/3 of the world’s population and is a significant part of the diet in northern China, Japan, Manchuria and various area of the former Soviet Union, Africa, India and Egypt. There are different varieties of millet but there are four major types: pearl, foxtail, proso and finger millet. Pearl millet, the largest seed type, is the most commonly used for human consumption. Since the hull is hard and not digestible, millet must be hulled but that does not affect the seed nutrient value as the germ stays intact.  Millet is a non-glutinous grain like quinoa and is not an acid forming food and is very nutritious food. It has about 15% protein, is high in fiber, contains many B- complex vitamins, vitamin E. Millet is especially high in minerals such as iron, magnesium, phosphorous and potassium.

Millet Salad

2 cups millet, soaked overnight, rinsed and drained
¼ cup chopped red onion
1 green pepper diced
1/2 cup soaked sun dried tomatoes
1 cup sliced black olives
2 Tbsp. Dijon mustard
2 Tbsp. balsamic vinegar
3/4 cup organic olive oil
Unrefined sea salt to taste

  • Place soaked, rinsed millet in a saucepan on the stove and add a little more than the amount of water by volume. Add some pinches of salt if you wish. Turn heat on to high. Once the water starts boiling, turn down to simmer. Watch carefully after about ten minutes so the bottom doesn’t stick.
  • When the water has been absorbed, after about 15 minutes, remove the saucepan from the hot burner. You may let the millet cool in the pot or transfer to another bowl to let cool. Add some olive oil and mix to fluff up. This will help millet not stick together. Millet needs to be cooled to room temperature.

  • If you have not already chopped, diced or cut your vegetables, do so now.
  • Mix Dijon mustard and balsamic vinegar in a bowl, add salt. Whisk together mixture while adding olive oil. I find it easier just to use my Braun hand mixer.
  • Add vegetables to cooled millet. Incorporate the dressing to the vegetables and millet.
  • Taste and add more herbs, salt and pepper to your taste.


Millet can be prepared as a breakfast porridge, it can be ground up to be used in breads and muffins or in salad form adding your desired vegetables and dressing.

References: WHFoods.com, Chetday.com, photo from Wikipedia.com
*Karen Railey is author of ebook eBook, How to Improve Fading Memory and Thinking Skills with Nutrition . 

This recipe was share with 
Tuesday Twister at GNOWFLINS
Two for Tuesday at A Moderate Life
Read Food Wednesday at Kelly the Kitchen Kop
Pennywise Platter at The Nourishing Gourmet

Have you eaten millet before?  If so how did you prepare it.  What were your reasons for including it in your diet? 



  1. OH this looks yummy! I needed some more ways to include millet! Thank you!

  2. I've never EVER used millet! I'm gonna have to look for some...it sounds wonderful =) Thanks for sharing w/ t4t this week.

  3. Looks good. I bet it tastes better, but I don't think I've ever had millet so I am not sure! lol

  4. A long time ago, I used to make a crust out of millet, but I don't think I've used it since. Too bad we tend to think of it as birdfood, isn't it. You've inspired me to give it another go. Thanks for sharing with Two for Tuesday.

  5. You're right Butterpoweredbike, we do tend to think of millet as bird food. Researching on the nutritional benefits is definitely an eye opener and it is worth looking into especially if you haven't tried it before.

  6. Hi Carmen! What a lovely summer salad. Question though, do you use hulled millet or whole? As I have parrots, I have tons of millet sprays around, but also some hulled in a bag in the fridge. Thanks so much for sharing on the two for tuesday recipe blog hop! :) Alex@amoderatelife

  7. Hello clark clan, the millet we eat is hulled. Whole millet can be found from what I've read. i'm not sure what kind of millet is used as bird seed. there are at least three different kinds of millet, the main one for human consumption is pearl millet.

  8. I have never eaten millet - it is an unknown grain in the little town I live in! I will look for some next time I am at the Health Food Store - I would love to try such an important food to so much of the world! Thanks for the info on it and linking to Two for Tues!

  9. Millet is wonderful! It cooks as fast as white rice but has a much better nutrient profile. I serve it anyplace one could use rice. Try using it to stuff peppers or tomatoes.

  10. Thank you for more suggestions Anonymous. Millet in stuffed peppers sounds wonderful.

  11. Looks so good, I will try it for sure. I just re-discovered quinoa and it is as versatile as millet, which is long time favorite of mine.


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