Introduction

Proso Millet Salad is a delightful and nutritious dish that brings the goodness of proso millet into a fresh, vibrant salad. Proso millet, also known as white millet, is a gluten-free grain rich in fiber, protein, and essential minerals. This salad is perfect for a light lunch or as a side dish and is packed with colorful vegetables and a tangy dressing that makes it both healthy and delicious. Let’s dive into the recipe for this wholesome Proso Millet Salad.

Ingredients

For the Salad:

• 1 cup proso millet
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 1 bell pepper (red, yellow, or green), diced
• 1/2 cup sweet corn (fresh or frozen)
• 1/4 cup red onion, finely chopped
• 1/4 cup chopped fresh parsley or cilantro
• 1/4 cup crumbled feta cheese (optional)
• 1/4 cup toasted nuts (almonds, walnuts, or sunflower seeds)

For the Dressing:

• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• Salt and pepper to taste

Instructions

1. Cooking the Proso Millet:
   • Rinse the proso millet thoroughly under running water.
   • In a saucepan, bring 2 cups of water to a boil. Add the rinsed millet and a pinch of salt.
   • Reduce the heat to low, cover, and let it simmer for about 15-20 minutes, or until the water is absorbed and the millet is cooked. Fluff it with a fork and let it cool.
2. Preparing the Vegetables:
   • While the millet is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and bell pepper, and finely chop the red onion and parsley or cilantro.
3. Making the Dressing:
   • In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, Dijon mustard, honey, salt, and pepper until well combined.
4. Assembling the Salad:
   • In a large mixing bowl, combine the cooked and cooled millet, cherry tomatoes, cucumber, bell pepper, sweet corn, red onion, and parsley or cilantro.
   • Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
5. Finishing Touches:
   • Add the crumbled feta cheese (if using) and toasted nuts to the salad. Toss gently to mix.
   • Taste and adjust seasoning if necessary.
6. Serving:
   • Serve the Proso Millet Salad chilled or at room temperature. It makes for a perfect light lunch or a refreshing side dish for any meal.

Tips and Variations

• Vegetables: Feel free to add or substitute other vegetables like carrots, radishes, or avocados.
• Protein: For a protein boost, add chickpeas, black beans, or grilled chicken.
• Herbs: Experiment with different herbs like basil, mint, or dill for varied flavors.
• Nuts: Use your favorite nuts or seeds, such as pumpkin seeds or pine nuts, for added crunch.

Health Benefits

Proso Millet Salad is a powerhouse of nutrition:

• Proso Millet: High in fiber, protein, and essential minerals like magnesium and phosphorus, supporting heart health and digestion.
• Vegetables: Packed with vitamins, minerals, and antioxidants, enhancing the overall nutritional profile.
• Healthy Fats: Olive oil and nuts provide healthy fats that are beneficial for heart health.

Conclusion

Proso Millet Salad is a delicious and nutritious dish that combines the wholesome benefits of proso millet with fresh vegetables and a tangy dressing. It’s an excellent choice for a healthy meal that’s both satisfying and full of flavor. Try making this Proso Millet Salad at home and enjoy a refreshing and nutrient-packed dish!

Feel free to share your experiences or variations of this recipe in the comments below. Happy cooking!