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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%
detailed view... how is this calculated?

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Wasted away again in Margaritaville

~Rita~

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Black Bean and Millet Salad

Recipe #146049 | 35 min | 5 min prep | add private note

⁽¹³⁾ RATE IT NOW Print Recipe

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 (change servings and units)

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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Featured Reviews for This Recipe

From: AEHbamafan

On Jul 29, 2009

I used 1 can of diced tomatoes, just because I didn't have fresh on hand. I used one can of chili beans, because I didn't have black beans. I used corn instead of cucumber because I knew I wouldn't finish it in one sitting. I used a green pepper instead of a red pepper because that is what I had. Next time I will only use 2 cups of water to cook the millet with, which I hope will allow it to soak up the dressing a little better. It did have a little bit of water at the bottom!

0 people found this review helpful

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From: Queen Dana

On Mar 27, 2009

This was wonderful. I used roasted red pepper from a jar instead of a fresh red pepper. Like Bippie I don't care for cucumber but instead of using corn in its place (which I will probably try next time) I just left it out. Even my husband loved this salad... and that's the first time I think my husband has ever loved a salad!

1 person found this review helpful

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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!

4 people found this review helpful

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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.

3 people found this review helpful

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