Introduction: Barnyard Millet Veggie Stir-Fry is a delightful and nutritious dish that combines the goodness of barnyard millet with a medley of fresh vegetables. Barnyard millet, also known as Echinochloa frumentacea, is a highly nutritious, gluten-free grain that cooks quickly and is perfect for a quick stir-fry. This recipe is perfect for a healthy lunch or dinner and can be customized with your favorite veggies.

Ingredients:

• 1 cup barnyard millet
• 2 cups water
• 2 tablespoons olive oil or sesame oil
• 1 onion, thinly sliced
• 2 cloves garlic, minced
• 1 bell pepper, sliced (any color)
• 1 carrot, julienned
• 1 cup broccoli florets
• 1 cup snap peas
• 1 zucchini, sliced
• 3 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon grated ginger
• 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• Fresh cilantro or green onions for garnish
• Sesame seeds for garnish

Instructions:

1. Cook the Millet:
   • Rinse the barnyard millet thoroughly under cold water.
   • In a medium saucepan, bring 2 cups of water to a boil.
   • Add the rinsed millet to the boiling water, reduce heat to low, cover, and let it simmer for about 15-20 minutes, or until the millet is tender and the water is absorbed.
   • Fluff the cooked millet with a fork and set aside.
2. Prepare the Stir-Fry Sauce:
   • In a small bowl, whisk together the soy sauce, rice vinegar, honey or maple syrup, grated ginger, and red pepper flakes (if using). Set aside.
3. Stir-Fry the Vegetables:
   • Heat the olive oil or sesame oil in a large skillet or wok over medium-high heat.
   • Add the sliced onion and minced garlic, and sauté for 2-3 minutes until the onion becomes translucent.
   • Add the bell pepper, carrot, broccoli, snap peas, and zucchini to the skillet. Stir-fry the vegetables for 5-7 minutes, or until they are tender-crisp.
4. Combine Millet and Sauce:
   • Add the cooked barnyard millet to the skillet with the vegetables. Pour the prepared stir-fry sauce over the millet and vegetables.
   • Stir well to combine and cook for another 2-3 minutes, allowing the flavors to meld together.
5. Season and Serve:
   • Taste and adjust the seasoning with salt and pepper as needed.
   • Garnish with fresh cilantro or green onions and a sprinkle of sesame seeds.
6. Enjoy:
   • Serve the Barnyard Millet Veggie Stir-Fry hot as a standalone dish or with a side of your favorite protein.

Tips:

• Feel free to use any vegetables you have on hand or prefer.
• For added protein, consider adding tofu, tempeh, or your favorite cooked meat.
• This dish can be stored in the refrigerator for up to 3 days and reheats well for quick meals.

Conclusion: Barnyard Millet Veggie Stir-Fry is a quick, healthy, and flavorful dish that makes a perfect meal any day of the week. With its vibrant mix of vegetables and the nutty flavor of barnyard millet, this stir-fry is sure to become a staple in your recipe rotation. Enjoy the simplicity and nutrition of this delightful dish!