EatSmarter exclusive recipe

Millet Salad

with Cucumber, Mint and Tomatoes
4.555555
Average: 4.6 (9 votes)
(9 votes)
Millet Salad

Millet Salad - A crunchy, North African-style Salad

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Health Score:
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
297
calories
Calories

Healthy, because

Even smarter

Nutritional values

The high proportion of silicic acid in millet has an extremely positive effect on hair and fingernails, promotes healthy, radiant skin and keeps connective tissue firm. Additionally, the grains contain important minerals and trace elements including iron.  

It is recommended to wash your millet before using it to get rid of any sour flavor. 

1 serving contains
(Percentage of daily recommendation)
Calorie297 kcal(14 %)
Protein6 g(6 %)
Fat12 g(10 %)
Carbohydrates39 g(26 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.5 mg(36 %)
Folate57 μg(19 %)
Pantothenic acid0.9 mg(15 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C33 mg(35 %)
Potassium332 mg(8 %)
Calcium43 mg(4 %)
Magnesium103 mg(34 %)
Iron6 mg(40 %)
Iodine5 μg(3 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2 g
Uric acid58 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
4 ounces
1
4 sprigs
2 sprigs
2
½
2 tablespoons
Preparation

Kitchen utensils

1 Pot, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Lid, 1 Citrus juicer

Preparation steps

1.
Millet Salad preparation step 1

In a pot, bring approximately 3/4 cup water to a boil. Stir in millet. Reduce heat, cover, and simmer over low heat, stirring occasionally, until millet has absorbed most of the water, about 7 minutes. Remove from heat. Let stand, covered, until millet is tender and fluffy, about 12 minutes more. Transfer to a bowl, season with salt, and let cool.

2.
Millet Salad preparation step 2

Meanwhile, rinse cucumber, wipe dry, halve lengthwise and scrape out seeds with a spoon. Finely chop cucumber.

3.
Millet Salad preparation step 3

Rinse parsley and mint, shake dry, pluck leaves and finely chop.

4.
Millet Salad preparation step 4

Rinse tomatoes, wipe dry, remove seeds and core and finely chop tomatoes. Squeeze juice from lemon.

5.
Millet Salad preparation step 5

Add vegetables and herbs along with olive oil and lemon juice to the bowl. Season with salt and pepper and serve immediately.