Best 2 Black Bean And Millet Salad Recipes

Black bean and millet salad is a delicious, nutritious, and versatile dish that can be enjoyed as a main course or a side dish. It is packed with protein, fiber, and essential vitamins and minerals, making it a healthy and satisfying choice. The combination of black beans, millet, and fresh vegetables creates a colorful and flavorful salad that is perfect for any occasion. With its unique blend of textures and flavors, black bean and millet salad is sure to be a hit with everyone who tries it.

Let's cook with our recipes!

BLACK BEAN AND MILLET SALAD

Black Bean and Millet Salad image

Millet a wonderful grain,that most think of as bird food. Millet is highly nutritious, non-glutinous and like buckwheat and quinoa, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates. Millet is mildly sweet, nut-like flavor and contains many beneficial nutrients. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is high in the minerals iron, magnesium, phosphorous, and potassium. So eat your millet! The seeds are also rich in phytochemicals, including Phytic acid, which is believed to lower cholesterol, and Phytate, which is associated with reduced cancer risk.

Provided by Rita1652

Categories Salad Dressings

Time 35m

Yield 6 serving(s)

Number Of Ingredients 17

Ingredients

1 cup millet, well rinsed uncooked
2 1/2-3 cups water
2 cups canned low sodium black beans
2 large tomatoes, chopped
1 small red bell pepper, diced
1 medium cucumber, seeds removed and diced
1 medium onion, diced
chopped parsley (optional)
chopped cilantro, to taste (optional)
1/3 cup water
3 tablespoons lemon juice
1 tablespoon balsamic vinegar
2 teaspoons fresh garlic, minced
1 teaspoon salt (optional)
1/8 teaspoon cayenne pepper
1/4 teaspoon black pepper
1 teaspoon cumin

Steps:

Cook the millet in 2 cups of water until water is absorbed, about 30 minutes. adding more hot water if needed. Fluff with fork and allow to steam and cool.
In a large bowl, combine millet, black beans, tomatoes, pepper, cucumber and onion.
Mix all dressing ingredients until well blended and pour over the salad, tossing to blend.
Cover and refrigerate until the salad is well chilled.
Serve on lettuce leaves or stuff into pita bread or wrap in a tortilla.

MILLET BOWL WITH BLACK BEANS AND VEGETABLES

Millet Bowl with Black Beans and Vegetables image

This hearty meal is full of clean, flavorful ingredients, including millet, an under-appreciated grain that is more nutritious than rice.

Provided by Martha Stewart

Categories Food & Cooking Salad Recipes

Number Of Ingredients 14

Ingredients

1/4 cup millet
One 15-ounce can black beans, drained and rinsed
2 tablespoons minced fresh ginger
Kosher salt
1 cup water
4 shiitake mushrooms (2 ounces), sliced 1/4 inch thick
1 medium carrot, peeled and cut into 1/4-inch-thick rounds
2 baby bok choy, halved
1/2 cup shredded red cabbage
1 scallion, thinly sliced
Freshly ground black pepper
2 tablespoons toasted sunflower seeds
3 tablespoons extra-virgin olive oil
3 tablespoons apple-cider vinegar

Steps:

Place millet, black beans,and ginger in a small saucepan.Add 1/2 teaspoon salt andwater. Bring to a boil, stironce, then reduce heat andsimmer, covered, for 25 minutes.Allow to rest for 10minutes, then fluff with a fork.
Steam shiitakes in asteamer over boiling water,covered, for 3 minutes. Addcarrots and bok choy andsteam 4 to 6 minutes more.Remove steamer from heat.
In a small bowl, whisktogether oil and vinegar tomake dressing. Season witha dash of salt.
Transfer millet to bowlsand garnish with steamedand remaining raw vegetables. Season to taste withsalt and pepper. Pour dressingover top and sprinklewith sunflower seeds.

Nutrition Facts : Calories 672 g

Tips:

Use a quality black bean. Look for beans that are plump and free of wrinkles. Avoid beans that are cracked or discolored.
Rinse the black beans before cooking. This will help to remove any dirt or debris.
Cook the black beans until they are tender. This will take about 1 hour. If you are using a pressure cooker, the beans will take about 20 minutes to cook.
Use a variety of vegetables in your salad. This will add flavor and texture. Some good choices include corn, tomatoes, onions, and bell peppers.
Use a flavorful dressing. This will help to bring all of the flavors together. A simple vinaigrette is a good option, or you can use a store-bought dressing.
Serve the salad immediately. This is when it is at its best.

Conclusion:

Black bean and millet salad is a delicious and healthy dish that is perfect for a summer meal. It is easy to make and can be tailored to your own liking. With its combination of protein, fiber, and healthy fats, this salad is a great way to get a boost of energy and nutrients. So next time you are looking for a quick and easy meal, give black bean and millet salad a try. You won't be disappointed!

Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...

Check it out »

#60-minutes-or-less #time-to-make #course #main-ingredient #cuisine #preparation #occasion #north-american #low-protein #healthy #salads #beans #american #refrigerator #dinner-party #low-fat #vegetarian #salad-dressings #grains #stove-top #dietary #spicy #low-sodium #low-cholesterol #low-saturated-fat #low-calorie #black-beans #healthy-2 #low-in-something #pasta-rice-and-grains #brunch #taste-mood #equipment #presentation #served-cold