How to Cook Millet Perfectly (Stovetop or Instant Pot)

What is Millet?

Millet is an ancient grain belonging to the grass family “Poaceae”, just like wheat, rice and maize (Smartfood).  Little-used nowadays, these nutritious tiny grains are often thought of only as bird food.  However, humans have a long history of eating millet having been cultivating it for over 7000 years! 

Predominantly grown and used in Asia (particularly India) and Africa, millet is commonly used for making creamy millet porridge or ground to a flour to make flat-breads such as roti.  It is also delicious used as an alternative to rice or couscous and is cooked in a similar way.

What Does Millet Taste Like?

The flavour of millet is mild and slightly sweet like corn.  It can be a little bland so it benefits from good seasoning and works really well paired with bold flavours. 

Health Benefits of Millet

Whole grain millet is a fantastic nutrient-rich addition to a healthy diet.  It is high in protein and fibre, low in carbohydrates and high in antioxidants, especially the B vitamins.  It is also high in minerals, particularly copper, magnesium and zinc (nutrition value website).  

Wholegrains are highly nutritious since they are complex carbohydrates that take more effort for your body to digest and therefore provide long lasting energy.  Since it does not have a rough outer husk, wholegrain millet is often more acceptable to younger children who perhaps usually prefer refined grains like white rice and white bread.   Millet is also great for coeliacs or those who are gluten intolerant since it is a naturally gluten-free grain.

Should You Soak Millet Before Cooking?

As with most whole grains, millet does contain anti-nutrients (phytic acid) which can reduce your body’s absorption of its nutrients.  Because of this, like rice and other grains, millet benefits from being soaked (for at least 10 minutes or overnight if possible).  

Alternatively, you could try sprouting your millet to assist with even more nutrient absorption!  (see the amazing Cultures for Health website for full details of how to sprout your millet). 

Despite this, if you don’t have time to soak your millet, it will still be delicious and you will still be getting a good amount of nutrients from it. So don’t stress too much about this and don’t let it stop you from using millet! 

Types of Millet

In many places around the world, millet is just labelled as “Millet” and we think of it as only one type of grain.  But there are actually numerous different types of millet, ranging in size (from little millet which is a little smaller than couscous to the largest, sorghum, which is about the size of buckwheat or pearly barley) and texture.  

The different types are categorised as sorghum, major millets and minor millets. You can see my separate post all about sorghum but the other millets are loosely categorised as follows:

Method:

• I soaked each type of millet for 10 minutes, then drained and rinsed it.
• Then I added each type of millet to a separate saucepan with 2 parts water and a pinch of salt (just like I would cook rice).
• I brought it to the boil and then reduced the heat and simmered gently for 10 minutes.

Results

• Little Millet and, to a lesser extent, Barnyard Millet, go to a porridge-like consistency very quickly.
• Foxtail Millet and Kodo Millet hold their shape and stay fluffy and light like a gluten-free version of couscous.

Conclusion

• Foxtail millet and kodo millet are better used as a side dish or salad (as an alternative to rice, couscous, bulghur wheat, etc.) as they have a firmer texture.
• Little millet and Barnyard millet are better used for millet porridge as they are quick cooking.

How to Cook Millet

There are two main ways of cooking millet, one for a porridge consistency, and one for a fluffy grain consistency. Cooking on the stove top is my preferred method but it's also easy to cook millet in a pressure cooker or Instant Pot.  The cooking time is essentially 10 minutes either way but the Instant Pot option allows you to dump and go!

Stovetop: Mix 1 cup of millet with 3 cups (for porridge) or 2 cups (for fluffy millet grains) of water or vegetable stock (broth), bring to the boil then reduce the heat and cook over a low heat for 10 minutes, stirring occasionally

Instant Pot (Pressure Cooker): Mix 1 cup of millet with 2.5 cups (for porridge) or 1.75 cups (for fluffy millet grains) of water or vegetable stock (broth) in the inner pot and set to pressure cook at high pressure for 10 minutes (pressure valve set to sealed).  After the timer beeps, leave to naturally release pressure for 10 minutes then turn the valve to release the remaining pressure.  Stir.

You could also use a rice cooker in the same way as you would cook rice.

Some suggest toasting (or dry-frying) the millet grains first to bring out their nuttiness, but you can't do this if you have pre-soaked them because they are all wet. I don't find it makes a huge difference to the flavour so I skip this part.

This is a summary only. Please see the printable recipe card at the bottom of this page for full instructions. Instant Pot instructions are also included in the recipe card.

How To Use Millet

Millet is a fantastically versatile whole-grain.  Use it in any of the following ways:

Porridge - use millet as an alternative to oat porridge for a nutritious breakfast (can be either sweet or savoury)

• For sweet millet porridge, cook the millet with water then add jam or stewed berries and maple syrup, or simply top with fresh fruit.
• For savoury millet porridge, cook the millet with water or vegetable stock (broth) and add some chilli oil or sesame oil, chopped spring onions, crispy garlic or vegan bacon pieces, coriander and tamari (like congee in Singapore).

Salads – use millet as a grain base for any salad.  Just add veggies and a delicious dressing!  Try this spiced millet salad with pistachios and apricots or substitute the quinoa for millet in this herby quinoa salad.

Grain side dish – use as an alternative to rice or couscous to go with curries, stews or as a thickener thrown into soups.  Cook in vegetable stock (broth) and drizzle with a generous glug of extra virgin olive oil (or vegan butter) after cooking.   Season well and garnish with fresh herbs.

Grain bowls - millet is wonderful as part of a grain bowl.  Cook the fluffy millet recipe, serve with roasted vegetables, salad leaves, maybe some crispy air fried tofu with chia seeds, and a dollop of hummus or muhummara, for a nutritious and delicious lunch!

Millet pilaf - substitute millet for the rice in your favourite pilaf recipe.  For a quick go to Instant Pot pilaf, sauté chopped onion and garlic, finely diced carrot and 1 teaspoon curry powder or garam masala, add 1 cup millet and 1 ½ cups vegetable stock.  Mix well and put the lid on.  Set to 10 minutes high pressure (or to RICE setting), then leave for a 10 minute natural pressure release before doing a quick release for the remaining pressure.  Stir with a rice paddle and serve with some toasted almond flakes or cashews sprinkled on top.

Storage

Cooked millet will keep in an airtight container in the fridge for up to 4 or 5 days.  Use cold or leave it out for half an hour to come to room temperature to use in salads or added to soups. Alternatively you could re-heat millet in the microwave.