Allow Me to Reintroduce Myself, I Mean, Millet

Millet is a gluten-free whole grain that's versatile in texture and packed with health benefits. Though grains make up a large part of the American diet, this particular one is not widely consumed in the U.S. It is, however, prolific in Asia and Africa. So, here's a gentle nudge-meets-public service announcement to anyone who hasn't yet tried it: go get some millet!

Need more convincing? Registered dietitian and Plant-Based Culinary Arts Instructor Connie Elick highlights millet's origins and attributes. 

“Millet is a grain originating in India with a pleasant, somewhat nutty or corn-like flavor, and a texture similar to that of couscous,” Connie says.

“[It] contains phytochemicals which help to keep our immune system strong… and it has soluble fiber that can help to lower cholesterol and help keep blood sugar levels in check,” she adds.

It also offers plant-based protein and is gluten-free – so millet is a great option for anyone with dietary preferences or restrictions.

The United States Department of Agriculture considers millet an “alternative grain,” meaning it can be used in place of the big three: wheat, corn and rice. 

In terms of texture, millet can be creamy or light and fluffy. This, notes Plant-Based Culinary Arts Chef-Instructor Chanayin (Nin) Pornsriniyom, depends on the cooking method. She adds that it’s a versatile ingredient that can be mixed into granola, muffins and fritters.

In Chef Nin's Toasted Millet Salad with Preserved Lemon and Arugula recipe (below), the millet is dry roasted before it's cooked.

“Dry roasting releases essential oils in the millet, yielding a deeper aroma and flavor and helping to firm up the grain, which prevents it from becoming overly mushy,” she says.

Though a simple salad, it's bold in flavor. The recipe can be modified based on personal preference and dietary restrictions. 

This recipe was created through a partnership with the Physician’s Committee for Responsible Medicine.