Satisfying Vegan Food

Millet Salad with Spinach and Peas

4.92857
Average: 4.9 (14 votes)
(14 votes)
Millet Salad with Spinach and Peas

Millet Salad with Spinach and Peas - Refreshingly green and with a good portion of spring fever! Photo: Beeke Hedder

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
519
calories
Calories

Healthy, because

Even smarter

Nutritional values

This millet salad with spinach and peas contains 20 g of powerful vegetable protein per serving.

A sweet component can also refine this millet salad: simply add half a cup of chopped apple. 

1 serving contains
(Percentage of daily recommendation)
Calorie519 kcal(25 %)
Protein20 g(20 %)
Fat24 g(21 %)
Carbohydrates56 g(37 %)
Sugar added0 g(0 %)
Roughage10.4 g(35 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E6.4 mg(53 %)
Vitamin K151.9 μg(253 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.4 mg(36 %)
Niacin9 mg(75 %)
Vitamin B₆0.6 mg(43 %)
Folate181 μg(60 %)
Pantothenic acid1.4 mg(23 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C39 mg(41 %)
Potassium716 mg(18 %)
Calcium145 mg(15 %)
Magnesium181 mg(60 %)
Iron7.6 mg(51 %)
Iodine9 μg(5 %)
Zinc3.8 mg(48 %)
Saturated fatty acids3.1 g
Uric acid149 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Millet
6 ounces Peas (frozen)
2 tablespoons lemon juice
3 teaspoons Tahini
2 teaspoons Pumpkin seed oil
salt
peppers
2 ounces Baby spinach
4 ounces almonds
1 handful Cress
How healthy are the main ingredients?
MilletalmondCressPumpkin seed oilsalt
Preparation

Kitchen utensils

2 Pots, 1 Bowl, 1 Salad spinner, 1 Knife, 1 Cutting board

Preparation steps

1.

Bring millet to the boil with twice the amount of water. Let it boil at low heat for about 15 minutes until all the liquid has been absorbed.

2.

In the meantime, put the peas in a pot with very little water and cook over medium heat for about 2 minutes. Then drain them, rinse with cold water and let them drip off. Mix lemon juice, tahini, pumpkin seed oil, salt and pepper to a dressing. Add some water if necessary.

3.

Wash the spinach and spin dry. Chop the almond kernels. Loosen millet and mix with peas, dressing and spinach. Season to taste with salt and pepper. Serve sprinkled with chopped almond kernels and cress.