Millet Bowl with Black Beans and Vegetables 

 

This hearty meal is full of clean, flavorful ingredients, including millet, an under-appreciated grain that is more nutritious than rice.  Fresh ginger and apple cider vinegar lend plenty of flavor to this nutrient-rich bowl of millet, black beans, shiitake mushrooms, and bok-choy. 

 

Recipe makes 2 services 

Millet Bowl with Black Beans and Vegetables
Per serving: 672 calories; 4 g saturated fat; 22 g unsaturated fat; 0 mg cholesterol; 89 g carb; 232 mg sodium; 21 g protein; 15 g fiber

 

 

 

 

Ingredients

Millet

• 1/4 cup millet
• One 15-ounce can black beans, drained and rinsed
• 2 tablespoons minced fresh ginger
• Kosher salt
• 1 cup water****

Vegetables

• 4 shiitake mushrooms (2 ounces), sliced 1/4 inch thick
• 1 medium carrot, peeled and cut into 1/4-inch-thick rounds
• 2 baby bok choy, halved
• 1/2 cup shredded red cabbage
• 1 scallion, thinly sliced
• Freshly ground black pepper
• 2 tablespoons toasted sunflower seeds

Dressing

• 3 tablespoons extra-virgin olive oil
• 3 tablespoons apple-cider vinegar
   

One cooks Millet at a ratio of 1:2 with water...a little more water if you want it mushier. SO, for 1 cup of millet, 2 cups of water... and 1/4 cup millet would need 1/2 cup... but adding black beans increases water requirement.

Directions

1. Place millet, black beans, and ginger in a small saucepan. Add 1/2 teaspoon salt and water. Bring to a boil, stir once, then reduce heat and simmer, covered, for 25 minutes. Allow to rest for 10 minutes, then fluff with a fork.
2. Steam shiitakes in a steamer over boiling water, covered, for 3 minutes. Add carrots and bok choy and steam 4 to 6 minutes more. Remove steamer from heat.
3. In a small bowl, whisk together oil and vinegar to make dressing. Season with a dash of salt.
4. Transfer millet to bowls and garnish with steamed and remaining raw vegetables. Season to taste with salt and pepper. Pour dressing over top and sprinkle with sunflower seeds.