"Nutritionally, millet resembles wheat, providing niacin, vitamin B6, and folic acid along with some calcium, iron, potassium, magnesium, and zinc. If you want fluffy, grainy millet, as for this dish, it is essential to leave it alone while cooking. If you want a soft, textured millet,however, keep stirring until it is cooked." 500 Vegan Dishes
Heat 2 tbs of the oil in a pan, add the 3 garlic cloves and millet and stir to coat all the grains in oil. Cover with plenty of boiling water and simmer for 20 minutes, drain. Meanwhile, heat the remaining oil in a separate pan and add the onions, zucchini, and the peppers. Cover and cook over low heat so the vegetables sweat in their own juices until just soft, stirring occasionally. Make the tahini-herb sauce by combing the last 7 ingredients by hand or in a food processor. Adjust the seasoning and sweetness to taste. Set aside. When the millet is cooked, stir in the cooked vegetables, pumpkin seeds, mint, and lemon zest and juice. Season to taste with salt and pepper. Heat through, then serve with the tahini-herb sauce.
Variations
Barley Pilaf
Prepare the basic recipe, using barley in place of millet. Dry toast the barley in a heavy-based pan for 3-4 minutes, stirring constantly, then cover with boiling water and simmer for 40 minutes until tender.
Rice and Almond Pilaf
Prepare the basic recipe using 1 cup long grain rice in place of the millet. After stirring the rice in the oil and garlic, cook the rice in a vegetable bouillon. Use toasted slivered almonds in place of the pumpkin seeds.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (500g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 459 | ||
Calories from Fat: 193 (42%) | ||
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Amt Per Serving | % DV | |
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Total Fat 21.5g | 29 % | |
Saturated Fat 3.5g | 17 % | |
Monounsaturated Fat 8.2g | ||
Polyunsanturated Fat 8.5g | ||
Cholesterol 0mg | 0 % | |
Sodium 132.8mg | 5 % | |
Potassium 1171.3mg | 31 % | |
Total Carbohydrate 62.3g | 18 % | |
Dietary Fiber 14.1g | 57 % | |
Sugars, other 48.1g | ||
Protein 16.3g | 23 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 459
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