Welcome to our kitchen! Today, we’re creating a nutritious and colorful dish: Millet and Vegetable Stir-Fry. This recipe is perfect for a quick and healthy meal, combining the benefits of millet with a medley of fresh vegetables. Let’s get started!
Ingredients:
- For the Millet:
- 1 cup millet
- 2 cups water or vegetable broth
- 1/4 tsp salt
- For the Stir-Fry:
- 2 tbsp olive oil or sesame oil
- 1 medium onion, thinly sliced
- 2 garlic cloves, minced
- 1 inch ginger, minced
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 medium carrot, julienned
- 1 cup broccoli florets
- 1 cup snap peas or green beans, trimmed and halved
- 1 cup mushrooms, sliced
- 2 tbsp soy sauce or tamari
- 1 tbsp rice vinegar or apple cider vinegar
- 1 tbsp honey or maple syrup (optional)
- 1/2 tsp red pepper flakes (optional, for heat)
- Salt and pepper to taste
- 2 green onions, sliced
- Sesame seeds for garnish
Instructions:
- Cook the Millet:
- Rinse the millet under cold water.
- In a medium saucepan, bring 2 cups of water or vegetable broth to a boil.
- Add the rinsed millet and salt. Reduce the heat to low, cover, and simmer for 20 minutes or until the millet is tender and the liquid is absorbed.
- Fluff the millet with a fork and set aside.
- Prepare the Vegetables:
- While the millet is cooking, prepare all the vegetables by slicing, mincing, and chopping as needed.
- Stir-Fry the Vegetables:
- In a large skillet or wok, heat the olive oil or sesame oil over medium-high heat.
- Add the sliced onion and cook for 2-3 minutes until it becomes translucent.
- Add the minced garlic and ginger, and cook for another 1-2 minutes until fragrant.
- Add the bell peppers, carrot, broccoli, snap peas or green beans, and mushrooms. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
- Combine Millet and Vegetables:
- Add the cooked millet to the skillet with the vegetables and stir to combine.
- Season the Stir-Fry:
- In a small bowl, mix together the soy sauce or tamari, rice vinegar, honey or maple syrup (if using), and red pepper flakes (if using).
- Pour the sauce over the millet and vegetables, stirring well to ensure everything is evenly coated.
- Cook for another 2-3 minutes until the sauce is heated through and the flavors meld together.
- Serve:
- Remove the skillet from the heat and season with salt and pepper to taste.
- Garnish with sliced green onions and sesame seeds.
- Serve the Millet and Vegetable Stir-Fry warm.
Tips and Variations:
- Protein Boost: Add tofu, tempeh, or grilled chicken for an extra protein boost.
- Different Vegetables: Use any combination of vegetables you like or have on hand, such as zucchini, baby corn, or cabbage.
- Gluten-Free: Ensure the soy sauce or tamari is gluten-free if needed.
- Flavor Enhancements: Add a splash of lemon or lime juice for a zesty finish, or top with fresh cilantro or parsley.
This Millet and Vegetable Stir-Fry is a versatile and nutritious meal that’s quick to prepare and packed with flavors and textures. Enjoy making and savoring this delicious dish!
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