African Millet Salad With Corn and Peppers

May 15, 2023May 15, 20230 1
Healthy African Millet Salad With Corn and Peppers
in Salad

Prep

20 min

Cook

30 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup millet
3 tablespoons extra virgin olive oil , divided
1 medium onion , julienned ( about 1 1/2 cups )
2 tablespoons chopped garlic
2 tablespoons minced ginger
1 tablespoon paprika
1 teaspoon ground black pepper
1/8 teaspoon ground allspice
1/8 teaspoon cayenne ( to taste )
1 1/2 cups water
1 teaspoon salt
1/4 cup lemon juice
1 tablespoon brown sugar
1 can extra crunchy corn , drained
1 small green bell pepper , chopped
1 whole roma tomato , chopped
1/4 cup chopped parsley
1/4 cup roasted peanuts , chopped

Nutrision Information

Servings Per Recipe
4
Calories
439
Sugar
8g
Fat
23g
African Millet Salad is a traditional dish in West Africa that has been adapted into modern cuisine with Western ingredients. This version combines millet, a tiny grain that has been consumed in Africa for thousands of years, with corn, peppers, and nuts for a crunchy and flavorful salad. The dish is easy to make and can be served warm or at room temperature. It is a great vegan and gluten-free option that satisfies your taste buds and keeps your stomach full.

Instructions

1.Heat a large pan with 1 tablespoon of olive oil on medium heat. Add onion, garlic, and ginger and stir occasionally until the onions are caramelized but not burnt.
2.Add millet to the pan and stir until the grains are coated with oil and become slightly toasted.
3.Add allspice, cayenne, paprika, black pepper, and water to the pan. Stir everything, bring to a boil, then reduce the heat to low and simmer until the millet is soft and fully cooked.
4.Transfer the cooked millet to a large bowl. Add salt, brown sugar, and lemon juice and mix well.
5.Add corn, bell pepper, tomato, parsley, the remaining olive oil, and peanuts to the bowl and toss everything well.
6.Adjust salt and lemon juice to taste.
7.Serve warm or at room temperature.

PROS

This salad is a great source of protein, fiber, and healthy fats from millet, nuts, and olive oil.
It is also vegan, gluten-free, and dairy-free.

The salad is filling and satisfying, making it a perfect lunch or light dinner option.

CONS

Millet requires soaking for a few hours before cooking, which adds extra prep time.
Also, the recipe uses a lot of spices, which might not be a preference for everyone or might be hard to find in your pantry.

HEALTH & BENEFITS

Millet is a whole grain that contains vitamins B, magnesium, potassium, iron, and zinc. It is also high in antioxidants and has been linked to reducing inflammation, regulating blood sugar, and improving heart health. Corn provides vitamin C, fiber, and antioxidants. Peppers are low in calories but high in vitamin C and B6. Nuts, especially peanuts, are a good source of protein and healthy fats.

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