Millet is such an under-utilized, under-appreciated grain that is full of nutrients and is an extremely environmentally-friendly crop. It looks a little bit like couscous but, unlike couscous, it is naturally gluten-free. In this millet salad recipe, I have mixed foxtail millet with carrots, herbs and mixed spice to make a warming autumnal salad with pistachios and dried apricots for added Moroccan flavours.
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What is Millet?
Millet is an ancient grain that not many people know about and even less use in their regular cooking! Think of it as a wheat-free version of couscous. It is a similar size and texture so I like to use it in similar ways. In this recipe I have used the millet for a tabbouleh-like salad. It is often used as a healthy and environmentally friendly alternative to rice as well.
The fantastic thing about millet is that it is naturally pest-resistant and drought-resistant so it requires far less water to produce than, say rice. It is also high in polyphenols, antioxidants and fibre (Healthline) and is naturally gluten-free. What more reason for us to try it out?
Millet Origins
Humans have a long history of eating millet having been cultivating it for over 7000 years! Millet is often used nowadays for making porridge or as flour for making flat-breads such as roti in India.
Millet Benefits
- Environmentally-friendly - Unlike super-thirsty rice, millet can grow in dry and hot conditions so it is far more environmentally-friendly in its low water usage. It also has a relatively short growing period so is often found as the grain of choice in developing countries since it is relatively quick and cheap to grow.
- Nutrient-rich - 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 a number of vitamins and minerals, particularly copper, magnesium and zinc (nutrition value website). It compares similarly with other wholegrains but since it does not have a rough outer husk, it is more acceptable particularly to younger children who perhaps prefer the refined white rice and white bread for that reason. It's also great for coeliacs or those who are gluten intolerant since it is a naturally gluten-free grain.
Types of Millet
Often in the UK and Qatar (and I imagine elsewhere in the world), millet is just labelled as “Millet” and we think no more about the type of millet that it is. But there are actually numerous different types of millets! Here are all the different types generally available, separated into the categories of major millets and minor millets:
| Major Millets | Minor Millets |
|---|---|
| Pearl (most widely consumed and often the kind that is in the packs marked generically as "millet") Foxtail Proso Finger (also known as Ragi) | Kodo Barnyard Little Guinea Brown Top Fonio Adlay |
Having noticed that there were several different types available at the supermarket the other day and not knowing what the difference was between them, I decided to buy four of them and experiment! I bought Foxtail, Barnyard, Kodo and Little Millet. In the interest of science… I cooked all four (complete procrastination when I should have been doing my work!) all in the same way at the same time, in different pans, so that I could see and taste the difference. It was quite interesting!
For each different type of millet, I first soaked it for 10 minutes, then drained and rinsed it, added it to a saucepan with 2 parts water and a pinch of salt (just like I would cook rice), brought to the boil and simmered gently for 10 minutes.
I now know that Little Millet and, to a lesser extent, Barnyard Millet go to a porridge-like consistency very quickly, whereas Foxtail and Kodo Millet hold their shape and stay fluffy and light like a gluten-free version of couscous.
Nutrition
This is such a nutritious salad to give yourself a little boost of health.
- Millet is a nutrient-rich gluten-free wholegrain that is high in fibre, protein and antioxidants, particularly the B vitamins. As with most plant-based wholegrains, millet does contain anti-nutrients which can reduce your body’s absorption of those nutrients. Because of this, like rice and other grains, millet benefits from being soaked (overnight if possible) or you could even try sprouting your millet! (see the amazing Cultures for Health website for full details of how to sprout your millet). Wholegrains are, however, highly nutritious since they are complex carbohydrates that take more effort for your body to digest and therefore provide long lasting energy.
- The walnut oil, pistachios and chia seeds add valuable omega-6 and omega-3 fatty acids to this salad which are essential and need to be consciously included in the diet, especially since vegans are not eating oily fish!
- The parsley and dried apricots are excellent sources of iron, and the millet also adds iron to this salad.
- Phytochemicals galore from the millet, vegetables and fruits!
- Vitamin C from the lemon juice.
Ingredients
- Grain: Millet
- Vegetables & Herbs: Carrot, Spring Onion & Parsley (baby spinach or rocket - optional)
- Nuts and Seeds: Chia Seeds & Pistachios
- Fruits: Dried Apricots & Lemon
- Oils and Vinegars: Walnut Oil (or Extra Virgin Olive Oil), Apple Cider Vinegar, Pomegranate Molasses (or Balsamic Vinegar)
- Spices: Mixed Spice, Salt and Pepper
- Sweetener: Brown Rice Syrup (or other natural sweetener of choice!)
Please see the printable recipe card at the bottom of this post for full list of ingredients and their quantities.
How To Make This Millet Salad
- Simmer the millet in salted water for 10 minutes (you could pre-soak it too if you like).
- Grate the carrot and chop the other vegetables, herbs and fruits. (you could toast the pistachios if you like to bring out their flavour more).
- Mix all the ingredients together and serve!
This is a summary only. Please see the printable recipe card at the bottom of this page for full instructions.
I like to cut the dried apricots into small cubes, about the size of the pistachios. Since there aren’t many in this salad, it is not an arduous job. I cut them once down the middle then turn it 90 degrees and chop it in three across the middle cut so that I get 6 small pieces. That way you won’t get the flavour overpowering any one mouthful of the salad.
Serving Suggestions
This tasty vegan salad is perfectly good on its own or with perhaps a dollop of hummus for lunch at your desk or in a lunchbox since it provides a complete meal with protein, carbs, and fat to give you long-lasting energy for the afternoon ahead. Alternatively serve it as a side dish or as part of a full spread for lunch parties alongside roasted red peppers, some Italian zucchini with mint, a green salad, some crusty gluten-free bread, or some roasted vegetables like this roasted beetroot, or roasted cauliflower.
The other great thing about this millet salad recipe is that the salad is served at room temperature and is very portable! There is nothing in it that will go soggy or flop while waiting around so you can mix it up and then pack it in a Tupperware to take to work or to a potluck party and it will sit quite happily for a few hours waiting patiently for you to be ready for it! (See this vegan wild rice salad with cranberries and pecans for another great portable grain salad for taking to work or to parties!
Variations
- If you can’t find millet or don’t like it, this salad recipe would work equally well with quinoa instead! The idea of the salad is based on tabbouleh which traditionally uses bulgur wheat but of course that is not gluten-free so millet makes a great gluten-free alternative!
- Like my other herby quinoa salad, this recipe is endlessly adaptable. Chop and change the spices and fresh herbs for what you like and, likewise, change the nuts and seeds to whichever ones you like best.
- The salad would also benefit from the addition of some baby spinach or rocket but that wouldn't hold up so well to travel so you'd need to add that at your desk if you're taking this to work. Alternatively, you could add some kale that's been well massaged with oil and that would be more portable since it doesn't go soggy and wet.
Making Ahead & Storage
The flavours in this salad develop over time so it can happily be made in advance. Keep your millet salad covered in a container in the fridge until you are ready to use it. It will happily sit for 2-3 days in there.
📖 Recipe 📖
Spiced Millet Salad with Pistachios and Dried Apricots
Ingredients
Salad Ingredients:
- ½ cup uncooked millet, (or 2 cups/300g cooked millet)
- 1 carrot, grated
- 2 spring onions (scallions), sliced
- 1 tablespoon chia seeds
- ¼ cup pistachios, chopped
- 6 dried apricots, chopped up small
- a big handful of parsley, chopped
Dressing:
- 3 tablespoon walnut oil, (or extra virgin olive oil)
- 1 tablespoon apple cider vinegar
- 1 teaspoon pomegranate molasses, (or balsamic vinegar)
- ½ teaspoon mixed spice
- ¼ teaspoon brown rice syrup
- ¼ teaspoon salt
- a grind of black pepper
- juice of ¼ lemon
Instructions
- Soak the millet in water for 10 minutes (or up to 12 hours if you have time) then swish around and drain and rinse it in a strainer until the water runs clear. Add to a small pan with 1 cup of clean water and a pinch of salt, put the lid on, bring to the boil then slightly shift the lid off so that there is a little gap for steam to escape, and turn the heat right down to low. Leave the millet simmering for 10-15 minutes until cooked but still with a little bite. Once cooked, drain and rinse the millet and leave to cool. (If in a hurry, you could rinse in iced water and then drain).½ cup uncooked millet
- Mix the cooled millet with the rest of the salad ingredients in a large salad bowl (hold back some parsley for garnish), then in a small jug, whisk together the dressing ingredients and pour over the top of the salad. Combine well. Serve with some more chopped parsley sprinkled on top for garnish.1 carrot, 2 spring onions (scallions), 1 tablespoon chia seeds, ¼ cup pistachios, 6 dried apricots, a big handful of parsley, 3 tablespoon walnut oil, 1 tablespoon apple cider vinegar, 1 teaspoon pomegranate molasses, ½ teaspoon mixed spice, ¼ teaspoon brown rice syrup, ¼ teaspoon salt, a grind of black pepper, juice of ¼ lemon
Notes
- The type of millet you use will affect the cooking time so follow the time given on the packet instructions and check a few minutes before to make sure that it doesn’t overcook. You don’t want soggy millet in this recipe!
- This salad would also be delicious with some baby spinach or rocket mixed in.
Nutrition
Did you make this recipe? Please leave a ⭐ star rating ⭐ on the recipe card!
More Recipes
If you like this recipe, you may like my other delicious vegan and gluten-free healthy salads too:
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The Happy Whisk (Ivy) says
Hey Camilla! I LOVE millet. Just finished the last of it yesterday. So good. Also, I love your bright shinning smile on your face. Super great to see. Cheers, Ivy (from class).
Camilla Sanderson says
Ah thank you Ivy! Thanks also for checking out my blog! I love millet too! I’ve been eating it all week too - I made a big batch on Sunday and have had it with different veggies and beans/chickpeas/tofu options each day for lunch. It’s so versatile! Happy to have found a fellow smiling millet fan!! Xx