Welcome to our recipe blog! Today, we’re bringing you a nutritious and flavorful dish that’s perfect for a quick and satisfying dinner: Millet and Black Bean Stir-Fry. This recipe combines the nutty texture of millet with protein-packed black beans and a medley of vegetables, making it a wholesome meal that’s both filling and delicious. Let’s get started!

Why Millet and Black Bean Stir-Fry?

Millet is a nutrient-dense, gluten-free grain that’s high in protein and fiber. When paired with black beans, which are rich in protein and iron, it creates a balanced and hearty meal. The stir-fry method keeps the vegetables crisp and flavorful, making this dish a great option for a nutritious and tasty dinner.

Ingredients:

• 1 cup millet
• 2 cups water
• 2 tablespoons oil (vegetable or olive oil)
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 cup broccoli florets
• 1 cup black beans (cooked or canned, drained and rinsed)
• 1/4 cup soy sauce (or tamari for gluten-free)
• 1 tablespoon hoisin sauce (optional, for added flavor)
• 1 tablespoon rice vinegar
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• 2 green onions, sliced (for garnish)
• 1 tablespoon fresh cilantro, chopped (for garnish)
• Lime wedges (for serving)

Instructions:

1. Cook the Millet:

1. Rinse the millet under cold water.
2. In a medium saucepan, bring 2 cups of water to a boil.
3. Add the millet, reduce the heat to low, cover, and simmer for 15-20 minutes until the water is absorbed and the millet is tender. Fluff with a fork and set aside.

2. Prepare the Stir-Fry:

1. Heat oil in a large skillet or wok over medium heat.
2. Add the chopped onion and cook until translucent, about 2-3 minutes.
3. Add the minced garlic and cook for another minute until fragrant.
4. Add the diced red bell pepper and broccoli florets to the skillet. Stir-fry for about 5 minutes until the vegetables are tender-crisp.

3. Combine Ingredients:

1. Add the black beans to the skillet and cook for another 2 minutes until heated through.
2. Stir in the cooked millet.
3. Add the soy sauce, hoisin sauce (if using), rice vinegar, ground cumin, and smoked paprika. Mix well to combine and heat everything through.
4. Season with salt and pepper to taste.

4. Garnish and Serve:

1. Remove from heat and garnish with sliced green onions and chopped cilantro.
2. Serve hot with lime wedges on the side for a fresh touch.

Tips and Variations:

• Protein Boost: Add grilled chicken, tofu, or shrimp for extra protein.
• Vegetable Variety: Feel free to include other vegetables like snap peas, carrots, or mushrooms based on your preference.
• Spicy Kick: Add a pinch of red pepper flakes or a splash of hot sauce for some extra heat.

Final Thoughts:

Millet and Black Bean Stir-Fry is a hearty and flavorful dish that’s both nutritious and satisfying. It’s a great way to enjoy millet and black beans together, creating a balanced meal that’s perfect for any day of the week. We hope you enjoy making and eating this delicious recipe!