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    You are in: Home / Recipes / Black Bean and Millet Salad Recipe
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    Black Bean and Millet Salad

    Black Bean and Millet Salad. Photo by Prose

    1/9 Photos of Black Bean and Millet Salad

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    Total Time:

    Prep Time:

    Cook Time:

    35 mins

    5 mins

    30 mins

    Rita~'s Note:

    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.

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    Ingredients:

    Servings:

    Units: US | Metric

    Dressing

    Directions:

    1. 1
      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.
    2. 2
      In a large bowl, combine millet, black beans, tomatoes, pepper, cucumber and onion.
    3. 3
      Mix all dressing ingredients until well blended and pour over the salad, tossing to blend.
    4. 4
      Cover and refrigerate until the salad is well chilled.
    5. 5
      Serve on lettuce leaves or stuff into pita bread or wrap in a tortilla.

    Ratings & Reviews:

    • on August 07, 2012

      55

      I too substituted olive oil for the water in the dressing. This was a great summer meal for hot days when you don't want to add heat to the house. I used my rice maker to cook the millet. DH commented that this was a substantial meal. He expected it not to be filling, but it was, all by itself.

      person found this review Helpful. Was this review helpful to you? Yes | No
    • on June 01, 2010

      45

      I enjoyed this recipe for Memorial Day. I used the other reviewers' idea of adding corn and I was generous with the cilantro. I also added a small, finely chopped fresh jalapeno, used 6 green onions for the onion and olive oil instead of water in the dressing. My only complaint is that my millet came out mushy. Next time I will check it after 20 minutes of cooking. My mother-in-law said I should add some salt during cooking as well. Thanks for posting something fun and different! Made as a recipenap for Veg*an Swap, June 2010

      person found this review Helpful. Was this review helpful to you? Yes | No
    • on February 04, 2006

      55

      Love this! Couldn't find millet so used couscous, which worked very well, though I do want to try again with millet. Also used extra tomato. Very flavorful (reminiscent of gazpacho) and satisfying. Perfect for my potluck and leftovers. Even as a beginner it was very easy to make! Next time I may use more garlic & cumin, just because I like spicy. But very good as is! Thanks!

      person found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (17)

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    Nutritional Facts for Black Bean and Millet Salad

    Serving Size: 1 (356 g)

    Servings Per Recipe: 6

    Amount Per Serving
    % Daily Value
    Calories 238.4
     
    Calories from Fat 18
    77%
    Total Fat 2.0 g
    3%
    Saturated Fat 0.3 g
    1%
    Cholesterol 0.0 mg
    0%
    Sodium 12.3 mg
    0%
    Total Carbohydrate 46.0 g
    15%
    Dietary Fiber 9.4 g
    37%
    Sugars 4.3 g
    17%
    Protein 10.1 g
    20%

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