Toasted Millet and Confetti Vegetable Salad with Sesame and Soy Dressing

Dating back to Biblical times, millet is a tiny, rounded, pale golden (though some strains are red) grain. Although it remains a staple in African and Asian diets, it is less widely consumed in America.

Yield: 4 servings (serving size: 1 3/4 cups salad and 2 teaspoons nuts)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 238
  • Calories from fat: 28%
  • Fat: 7.3g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 3.9g
  • Protein: 7.3g
  • Carbohydrate: 42.1g
  • Fiber: 5.6g
  • Cholesterol: 0.0mg
  • Iron: 4.5mg
  • Sodium: 587mg
  • Calcium: 35mg

Ingredients

  • Dressing:
  • 3 tablespoons rice vinegar
  • 1 tablespoon cold water
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon canola oil
  • 1/2 teaspoon dark sesame oil
  • 1 teaspoon grated peeled fresh ginger
  • 1/2 teaspoon salt
  • 1 garlic clove, minced
  • Salad:
  • 1 cup uncooked millet
  • 2 cups water
  • 3 tablespoons chopped walnuts
  • 1 tablespoon low-sodium soy sauce
  • 1 cup diced carrot
  • 1 cup chopped fresh cilantro
  • 1/2 cup finely chopped red bell pepper
  • 1/2 cup finely chopped green bell pepper
  • 1/2 cup thinly sliced green onions
  • 1 tablespoon finely chopped seeded jalapeño pepper

Preparation

  1. To prepare dressing, combine the first 8 ingredients in a small bowl.
  2. To prepare salad, heat a medium saucepan over medium-high heat. Add millet to pan; cook 5 minutes or until golden, stirring often. Add 2 cups water; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove from heat; let stand, covered, 10 minutes. Fluff with a fork. Cool completely.
  3. Heat a small saucepan over medium-high heat. Add nuts; cook 3 minutes or until lightly toasted, stirring occasionally. Add 1 tablespoon soy sauce; cook 30 seconds, stirring constantly.
  4. Cook carrot in boiling water 3 minutes or until tender. Drain; rinse with cold water. Drain. Combine millet, carrot, cilantro, bell peppers, onions, and jalapeño in a large bowl. Drizzle dressing over the millet mixture; toss well. Top with walnuts.
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