Millet was one of the earliest wonder foods. Easy to grow and store in dry climates, the grain served as a mainstay of Chinese, African and Indian cuisines as far back as the 8th-century B.C., according to archaeologists.
Through the centuries, however, millet lost some respect, particularly in the Western world. For many years the pale yellow beads appeared mainly as feed for birds, poultry and cattle.
More recently, the mild, nutty-flavored cereal has made a comeback. Its return is due partly to research confirming gluten-free millet’s rich vitamin content and cholesterol-lowering benefits.
Today’s millet is an easy-to-prepare grain that transforms into a variety of inviting main and side dishes in the form of casseroles, breads, stews and soups. For another creative option, prepare millet as a flavorful loaf. It’s especially good topped with gravy or roasted red pepper sauce.
Millet loaf
Prep: 35 minutes
Cook: 1 hour
Servings: 4
Ingredients:
2 1/2 cups water
1 1/4 cups millet, rinsed
1/2 cup toasted sunflower seeds
1 tablespoon toasted sesame oil
2 each, diced: carrots, ribs celery
1 small onion, diced
2 cloves garlic, minced
1 tablespoon dried dill or
2 tablespoons fresh
2 teaspoons dried thyme or
1 tablespoon fresh
1 teaspoon sea salt
1/4 cup vegetable broth
1/2 cup whole wheat bread flour
1 sprig dill
Lemon slices
1. Heat oven to 350 degrees. Heat water to a boil in a saucepan; add millet. Cover; lower heat to a simmer. Cook until all water is absorbed, 15-25 minutes. Leave pan covered until ready to use.
2. Meanwhile, spread sunflower seeds onto a baking sheet; bake, 12 minutes. Heat a skillet over medium-high heat; add the sesame oil, carrots, celery, onion and garlic. Turn heat down to medium; cook, stirring, until the onions turn translucent, about 7 minutes. Mix in dill, thyme and salt; add broth. Remove from heat.
3. Mash the millet in a large bowl until the granules start to stick together, 1-2 minutes. Mix in vegetables and sunflower seeds. Gradually stir in the flour. Press mixture firmly into an oiled or sprayed 9-inch loaf pan; bake, 35 minutes. Let cool for a few minutes before removing from pan; garnish with dill spring and lemon slices.
Nutrition information:
Per serving: 452 calories, 15 g fat, 2 g saturated fat, 0 mg cholesterol, 68 g carbohydrates, 14 g protein, 685 mg sodium, 11 g fiber.
Kay Stepkin is a vegetarian cooking class instructor and former owner of a vegetarian restaurant/whole grain bakery. Email her at foods@tribune.com.
