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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (376g) Recipe makes 6 servings The following items or measurements are not included below: 1 tablespoon balsamic vinegar |
||
| Calories 233 | ||
| Calories from Fat 17 | (7%) | |
| Amount Per Serving | %DV | |
| Total Fat 2.0g | 3% | |
| Saturated Fat 0.4g | 1% | |
| Monounsaturated Fat 0.4g | ||
| Polyunsaturated Fat 1.0g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 704mg | 29% | |
| Potassium 602mg | 17% | |
| Total Carbohydrate 45.5g | 15% | |
| Dietary Fiber 10.0g | 39% | |
| Sugars 3.9g | ||
| Protein 9.8g | 19% | |
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Black Bean and Millet Salad
By: ~Rita~
Nov 23, 2005
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.
SERVES 6
Ingredients
- 1 cup millet, rinsed uncooked
- 2 1/2-3 cups water
- 2 cups canned 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)
- 0 chopped cilantro, to taste (optional)
Dressing
- 1/3 cup water
- 3 tablespoons lemon juice
- 1 tablespoon balsamic vinegar
- 2 teaspoons garlic, minced
- 1 teaspoon salt
- 1/8 teaspoon cayenne pepper
- 1/4 teaspoon black pepper
- 1 teaspoon cumin
Directions
1
Cook the millet in 3 cups of water until water is absorbed, about 30 minutes. 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.
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- Course > Salads > Salad dressings
- Main Ingredient > Pasta, Rice & Grains > Grains
- Main Ingredient > Beans > Black Beans
- Cuisine > North American > United States
- Preparation > Time to Make > < 60 mins
- Preparation > Equipment > Refrigerator
- Preparation > Equipment > Stove Top
- Preparation > Presentation > Served Cold
- Occasion > Dinner Party
- Occasion > Brunch
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- Dietary > Vegetarian
Featured Reviews for This Recipe
From: Chef #545970
On Jul 22, 2008
I love all the ingredients in the recipe so I thought it was a sure winner for me. Unfortunately, I didn't really care for it. My fault, I'm sure. I had never cooked millet before and it was very mushy. I like my grains a little firmer. I may try this recipe again using a different grain. Brown rice or barley, perhaps.
From: Blessed*One
On Jul 12, 2008
Wow! This is great! I only made half of a recipe, because I didn't think the kids would go for it. I was right about that, but I wish I had leftovers! I used the smaller amount of water in the recipe and only cooked the millet for 20 minutes and it was perfect. I mixed the hot millet with the beans and refrigerated before mixing in the vegetables, so they would stay nice and fresh. I used green bell pepper, and it made for a very colorful and tasty dish. I made this again today and was in a hurry, so I forgot to ONLY use 2.5 cups of water. Big mistake! The taste is still great, but the texture is too sticky. I'll pay closer attention next time.
From: mama's kitchen
On Jan 9, 2006
This is simply beautiful and delish! Very yummy healthy meal! I could not wait for it to get cold- so I ate some well it was room temp- man if this is better cold I am in for a real treat! Loved the smoky cumin in the dressing- what a neat twist! Thanks Rita for keeping me healthy and well fed!
From: Bippie
On Mar 27, 2006
There are not enough stars for this one! I substituted corn for the cucumber because I don't like cucumbers and I added one can of organic kidney beans and one can of organic black beans,rinsed. (DH didn't look at the labels when he went shopping) I liked it immediately, but when I chilled it for about an hour I could hardly stop eating it! Thank you for a great salad.
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