We’re entering the time of year when all that one wants is to curl up under a blanket and relish something warm and flavorful. It only gets better if that includes a dish that is healthy and full of vital nutrients for the body.
Now, plenty of meals can be enjoyed during the winter but one that often takes the trophy is rice. Though Americans do not consume as much rice as folks in China or India, Statista found that 4.6 million metric tons were consumed between 2022 and 2023.
The same has crossed 5 million metric tons across the US between 2023 and 2024. Every household may have its take on this grain, with some indulging in Mexican rice and others enjoying the classic pilaf.
We would urge you to try something new and different this winter, millets. They are gluten-free grains that resemble the classic quinoa in appearance. Millets are said to be soluble fiber and they’re rich in proteins, antioxidants, and vitamin E. In this article, discover the healthy world of millets and a quick recipe for one-pot millet pilaf.
Rice Lovers Should Consider Switching to Millets
If one were to ask you as to why you enjoy eating rice, what would you answer? Most rice lovers have an affinity for the grain because it is versatile, easily digestible, and can be paired with a variety of dishes.
When you use different textures of rice along with different cooking methods, the outcome is a whole new recipe. That is great and all but rice is increasingly gaining a reputation for being coated with heavy metals. The most commonly found heavy metal across flooded rice fields is arsenic.
Those who are aware may switch to brown rice because that is healthy, right? The National Institutes of Health (NIH) does not agree. On the contrary, it states that brown rice may have greater concentrations of arsenic than its white counterpart. This is because heavy metals usually accumulate on the husk of the grain (outer covering).
The Case of Heavy Metals in Baby Food
In case you’re unaware, heavy metals can do a whole lot of damage to the body, especially to children. TorHoerman Law states that they have even been found in baby food products sold by popular companies like Gerber, Nurture Inc., and Beech-Nut.
Testing revealed that dangerously high levels of arsenic, cadmium, lead, and mercury contaminated sweet potatoes, carrots, rice cereals, and rice puff snacks. Children fed these food products developed serious health issues like autism, immune system suppression, and behavioral disorders.
Parents have had to file a baby food autism lawsuit, a litigation that seems to be growing steadily. The average settlement amounts are expected to range between $500,000 and $1.5 million depending on the severity of the condition and long-term impact on quality of life.
As for adults, heavy metals can poison the body by causing organ damage, impaired cognitive function, muscle aches, and skin lesions. Even though it is possible to procure rice grown without pesticides that inject heavy metals, millets still rank higher in nutritional value.
Some of the reasons for this include a high fiber content, lower glycemic index, and higher concentration of antioxidants. When procured from locally grown farmers, your one-pot millet pilaf would do you more good than its rice counterpart. In any case, it is worth giving it a try.
What is One-Pot Millet Pilaf?
A one-pot millet pilaf is a versatile dish made by cooking millets in a broth, along with different vegetables, meats, and seasonings. This classic dish is simple to prepare and you can quickly have it ready in a pot or skillet.
As for the taste, it will largely depend on the vegetables and spices you use to prepare the dish. However, do expect the flavor and texture of millet to become apparent. This grain has a slightly nutty taste and a chewy texture. Once you add all the aromatics and vegetables, that’s when the real flavor comes to the surface.
Since millets also pick up flavors as easily as rice, their versatility allows for different taste profiles. In other words, you can change the herbs, spices, or veggies/meats for a whole different meal.
Supplies Needed
Use a heavy-bottomed pot (3 or 4 quarts) with a lid, an Instant Pot, or a seasoned cast iron skillet.
Ingredients
- 1 cup of any millet variety, soaked overnight in 2 cups of water
- 1 tablespoon of clarified butter or olive oil
- Sea salt to taste
- Half a teaspoon of turmeric powder
- 1 small yellow onion, diced
- 1 ½ cups of butternut squash, chopped into pieces of half-inches
- ½ cup of carrots cut into ½ inch pieces
- ½ cup of celery chopped
- 2 ½ cups of filtered water
- ½ cup of frozen peas
- 2 cups of organic baby spinach
For the garnish, you will require thinly sliced scallions, toasted sesame or sunflower seeds, tamari, ground black pepper, and olive oil.
Instructions
Let’s jump right into the recipe and see how it all comes together.
- Drain the water from the millets that were soaked overnight. Rinse them thoroughly and set them aside in a strainer. At this time, get the peas out to begin the defrosting process.
- Set the stove on medium flame and place the pot over it. Now, add olive oil or clarified butter and once it gets heated, drop in the onions. Saute them until they’re golden and stir in the millets along with salt. Toast the millets for a couple of minutes until they’re well-coated with the oil and all traces of water cook off.
- Now stir in the turmeric powder and spread the millet over the pot’s bottom. Cover the same with all the vegetables and pour in the water. You need to bring the water to a rolling boil over a high flame. Then, bring the flame to the lowest, cover the pot, and let it simmer for 30 minutes or until all water is absorbed.
- Take off the lid and sprinkle the peas on the top of the pilaf. Also, add the spinach at this point and quickly cover the pot again. The flame can be switched off. Just allow 10 minutes at least to let the peas soften completely and the spinach wilt. Then, lift the lid and fold the peas and spinach through the pilaf.
- Get the millet pilaf ready to serve by dividing it into serving bowls. Now, add the garnish – tamari, scallions, toasted seeds, olive oil, and a pinch of ground pepper. All that is now left to do is enjoy!
After all is said and done, are you wondering whether America grows millets? The answer is yes, and the state with over 50% of the production is Colorado. Millets are also grown across Nebraska and South Dakota.
A lot of their varieties are grown organically and you may easily find one at your local grocery store. Forbes has already listed this grain as highly nutritious.
So, what are you waiting for? Give this one-pot millet recipe a shot! Try it as it is or come up with your own version. Rest assured, you won’t be satisfied with a single serving.
Frequently Asked Questions:
What Are Some Variations to Try for This Recipe?
The one-pot millet pilaf is a highly versatile dish and can be customized in various ways. The flavor will change based on the spices, vegetables, or meats you use. Examples of different millet pilaf recipes would include cardamom and cumin-spiced, saffron-spiced with pistachios, toasted almonds and parsley, spiced lamb, mushrooms, and cheese. The possibilities are endless!
How to Store Leftover Pilaf?
If you’ve cooked extra millet pilaf, it can be easily used the next day. Store the leftover pilaf in an airtight container and place it inside a refrigerator. It will stay good for three days. The cold will make the pilaf firm but do not worry, it will soften again upon reheating. Just place it inside a steamer and heat it through.
How Long Do Millets Take to Digest?
Millets are gluten-free grains with a high fiber content. This makes them easy to digest, which could range between five and six hours. Certain varieties like finger millets take even less time, roughly around two hours to digest.
What is the Best Time of the Day to Consume Millets?
One of the best aspects of including millets in your daily diet is the fact that they can be consumed any time of the day. You can have this grain as a part of your breakfast, lunch, or dinner. Use it to make other recipes like millet fritters, porridge, salad, and crepes.
At Bridge House Tavern, we’re more than a team of food enthusiasts; we’re a culinary journey waiting to be savored. Our five-member crew is on a relentless quest to explore, create, and share the wonders of the gastronomic world.
