Black Bean and Millet Salad

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.

• Total Time: 35 mins
• Prep Time: 5 mins
• Cook Time: 30 mins

Ingredients:

Servings: 6

• 1 cup millet, well rinsed uncooked
• 2 1/2-3 cups water
• 2 cups canned low sodium black beans
• 2 large tomatoes, chopped
• 1 small red bell pepper, diced
• 1 medium cucumber, seeds removed and diced
• 1 medium onion, diced
• chopped parsley (optional)
• chopped cilantro, to taste (optional)

Dressing

• 1/3 cup water
• 3 tablespoons lemon juice
• 1 tablespoon balsamic vinegar
• 2 teaspoons fresh garlic, minced
• 1 teaspoon salt (optional)
• 1/8 teaspoon cayenne pepper
• 1/4 teaspoon black pepper
• 1 teaspoon cumin

Directions:

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

Reviews

[Prose]

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

[Harperd]

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!

[egfhp]

I was all ready to cook this recipe...had the millet cooking and everything until I read the Nutrition Facts. 704 mg of sodium is awfully high for one meal and if you add salt to the water, it's probably even higher. In watching my blood pressure I will have to find recipes that are lower sodium content. I think this is high for anyone for one meal. I will probably try my own millet salad which would have less salt content. Thanks for the inspiration though.