Colorful Millet Salad
Colorful millet salad - Aromatic mixture with many vital substances. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Millet is one of the most protein-rich cereals. In particular, the essential amino acid lysine is abundantly contained in the grains, which is why they are ideally suited for vegetarian cuisine.
Our colorful millet salad can be wonderfully varied and adapted to your own taste: For example, you can replace the pumpkin seeds with coarsely chopped walnuts, almonds, sunflower seeds or pine nuts; the arugula can be replaced with baby spinach. Colorful millet salad can also be easily prepared vegan: To do so, replace the honey with maple syrup and the feta with fried cubes of smoked tofu.
(Percentage of daily recommendation)
| Calorie | 462 cal. | (22 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 91.2 μg | (152 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 12.4 μg | (28 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 886 mg | (22 %) | ||
| Calcium | 217 mg | (22 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 47 μg | (24 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 9.3 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 5 ozs Millet
- salt
- 2 stalks Celery
- 2 mini cucumbers
- 3 scallions
- 1 bunch Arugula
- 8 ozs brown button Mushroom
- 6 Tbsps olive oil
- peppers
- 3 Tbsps lemon juice
- 2 tsps honey
- 1 tsp Mustard
- 5 ozs Feta
- 2 Tbsps Pumpkin seed
Preparation steps
Rinse millet with water, cook with 2.5 times the amount of salted water for 20-25 minutes until al dente; then let cool.
Meanwhile, clean, wash and slice or ring the celery, cucumber and spring onions. Wash arugula and shake dry. Clean mushrooms and cut into slices.
Heat 1 tablespoon of oil in a frying pan. Sauté mushrooms in it over high heat for 5 minutes. Season with salt and pepper.
For the dressing, whisk together lemon juice, remaining oil, honey, mustard and season with salt and pepper. Chop 2/3 of the pumpkin seeds and mix in. Crumble the feta.
Arrange millet, arugula, celery, green onions, cucumber and mushrooms on 4 plates. Pour feta, dressing and remaining pumpkin seeds over the colorful millet salad.
