Millet and Kidney Bean Salad with Cucumbers, Feta, and Pineapple

Maybe it is the warm weather around here, or all of this rich French food; but something has had me craving food that is a little lighter. I like to make a salad at the beginning of the week, to have around for a quick healthy lunch when things get busy. This millet salad is salty (from the feta) and sweet (from the pineapple). I have included the recipe for the salad, as well as instructions for cooking the millet. You could easily omit the pineapple to make this salad with more traditional Greek flavors.

Millet is a whole grain with 6g of protein, and 2g of fiber per cup (cooked). It is also a good source of Manganese, Tryptophan, Magnesium, and Phosphorus.

Millet and Kidney Bean Salad with Cucumbers, Feta, and Pineapple

Ingredients:

1 medium english cucumber, peeled, and chopped

1/4 c. finely minced parsley

juice from one lemon

1-2 tbsp. Olive oil

1/4c. finely minced onion

1 can red kidney beans, rinsed and drained

3/4 c. finely chopped pineapple (optional)

3- 4 oz. crumbled feta cheese

2 cups cooked millet (see instructions below)

1/2 tsp. chile powder (optional)

Sea salt and ground pepper, to taste

Toasted Whole wheat pita bread to serve, if desired

Combine first seven ingredients in a medium sized bowl. Stir gently to combine. Gently mix in cooked millet, chili pepper, and feta cheese. Give a generous spronkle of sea salt and grinding of black pepper. Taste, and add more salt if needed until salty and sweet flavors are balanced. Serve with toasted wedges of whole wheat pita bread.

Fluffy Delicious Millet

This recipe makes 4 cups, of which you will only need 2 cups for the recipe above.

(adapted from Lorna Sass’s recipe for Basic Hulled Millet in her cookbook, Whole Grains Every Day Every Way)

Ingredients:

1 cup millet (rinsed until water runs clear)

2 1/4 c. boiling water

1/4 tsp. salt

1/2 tbsp. olive oil

Preheat oven to 350 degrees. In a large oven-proof pot, toast millet over medium heat for about 5 minutes until fragrant and golden. Carefully add boiling water to pot, and stir in oil and salt. Mixture should come to boil quickly. Cover the pot, and place in middle of oven for about 17 minutes, or until water is absorbed and grains are tender. Remove from oven, and let stand covered for 10 minutes. Fluff with a fork and serve.

*Try leftover millet warmed with milk (or soymilk), butter, honey or agave, and a sprinkling of nuts and fruit for breakfast. Out of the fridge, millet  cooked in the above manner has a mouth-feel similar to Grape Nuts cereal, only softer.

More millet recipes from around the blogosphere:

Adzuki Beans with Millet and Kale from Scandi Foodie

Millet Porridge from Jenny Sanders on Food.com

Farro and Millet Risotto recipe from 101 Cookbooks

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2 thoughts on “Millet and Kidney Bean Salad with Cucumbers, Feta, and Pineapple

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