Health Library

Ingredients:

Millet

• 1 cup dry millet
• 3/4 teaspoon salt
• 1 tablespoon extra-virgin olive oil

Vinaigrette

• 3 tablespoons seasoned rice vinegar
• 3 tablespoons drained juice of mandarin oranges
• 1/2 cup extra-virgin olive oil
• 1 teaspoon honey
• 1/2 teaspoon ground pepper

Salad

• 1 cup thawed shelled edamame
• 3/4 cup diced red onion
• 1/2 cup diced red pepper
• 1/2 cup snow peas, cut on the bias, strings removed
• 1/4 cup chopped fresh mint
• 3/4 cup diced avocado (about 1 medium-sized avocado)
• 2 tablespoons lime juice
• 1 cup mandarin orange segments, packed in 100% fruit juice, drained
• 1/2 cup shredded kale

Directions:

1. Millet: Bring 2 cups water and 3/4 teaspoon salt to a boil in a medium pot. Rinse 1 cup millet in a fine mesh sieve until water runs clear; drain. Add millet to pot and return to a boil. Cover and reduce heat to medium-low, and simmer until all water is absorbed, about 20 minutes. Makes about 3 and 1/2 cups. Transfer millet to a baking sheet, drizzle with 1 tablespoon of oil, and toss lightly to coat. Spread millet on baking sheet and cool completely at room temperature on in refrigerator.
2. Vinaigrette: Put the rice vinegar and mandarin orange juice in a small bowl and gradually whisk in 1/2 cup extra-virgin olive oil. Whisk in the honey and ground pepper.
3. Salad: Put the cooked and cooled millet in a large serving bowl and toss to break up any clumps. Add edamame, red onion, red pepper, snow peas, mint, and vinaigrette; stir to coat. Dice the avocado and coat with lime juice to prevent browning. Gently fold in the avocado and orange segments. Serve on top of shredded kale.

Yield:

10 servings

Source:

Dana-Farber Brigham Cancer Center

Nutrition Tip

Millet belongs to the grass family and originated in Africa 10,000 years ago before being introduced to Asia and the Middle East. It became a staple food due to its ability to withstand drought conditions and grow in infertile soil. Similar to quinoa, millet has become popular in recent years as a gluten-free alternative to wheat. It is a great source of fiber, vitamin B, iron, calcium, potassium, magnesium, zinc, and antioxidants. This grain is delicious as a breakfast cereal, similar to porridge, or added to bread and muffin recipes, soups, stews, and casseroles.