Simple Gluten Free Kitchen

Millet ” Couscous” Salad with Mung Sprouts and Pom Seeds

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We all know that eating plant-based food is good for our health. But do you know it is also good for the environment? By Plant-based foods, I don’t mean vegan. What we eat is a personal choice. However, if we all decide to eat fewer meals with meat or dairy each week, we can have a huge impact on our health and the health of the planet. Today in honor of earth month and 2023 being the “International Year of Millets”, I’m bringing this millet salad with mung sprouts, peanuts, spinach, and pom seeds. All made with sustainable ingredients. The recipe was originally published in 2013 here, I decided it was worthy of re-share and perfect for all summer parties. I’ve updated the photos, included more information about millet and, added a video on YouTube.

 

 

Mung sprouts are one of my favorite plant proteins and they’re included in this whole-grain millet salad, which is my delicious take on the Israeli couscous dish. This millet couscous salad is perfect as a light lunch or an easy side for weeknight dinner.

I started using millets way back in 2011 when they were not so much known as they’re now. In fact, when I started switching rice to millets, one day my daughter (then in elementary school) asked, “Mom, Is Pap doing really bad in business that you are feeding us bird food?”  Anyone who has never heard of millet for human consumption would react like that, after all, millet is one of the key components in birdseed mix.

So, are we really eating bird food these days?

No. Bird seed millet is not the same one generally eaten by humans. It’s not inedible or toxic or anything, but it’s just not as tasty. The millet used for human consumption is hulled and easily digestible. So, millet is certainly not just “for the birds”, it is “good for humans” and “for the planet”.

Millet is a sustainable, drought-tolerant crop that thrives in poor soil and feeds millions each year. It is generally grown without chemical pesticides and relies on rainfall. It had been a major staple grain in central and southern parts of India but in Punjab, it was not preferred over maize (corn). My mom never cooked with millet nor did I, though she occasionally made chapati with pearl millet flour (also called bajra), and so did I ( Here’s the recipe for sorghum chapati). Once considered poor man’s food in India, it rose up to popularity in last few years and now you can find in every second grocery store. After my diagnosis of gluten intolerance in 2008, I decided it was time to add millet to my diet. I started stocking my pantry with both millet grain, as well as millet flour, which I use in crackers, bread, flatbread, pies, and other desert etc. Although, not a cheap grain to buy in Canada, it has a highly nutritious profile and is more sustainable than other grains.

 

 

Millet is not just one grain, but the name given to a group of several different small white, yellow, gray, and red color seeds of the grass family Poaceae. Small though it is, it’s packed with good nutrition. The protein content is comparable to that of wheat and is a nice addition to gluten-free diet. It also contains a high percentage of dietary fiber, carbohydrates, Vitamin B, potassium, magnesium, iron, and more.

Although millet is technically a seed, for culinary purposes it looks, cooks, and tastes exactly like grain. All types of millets are not sold in Canada under gluten free label but the one I used in this recipe goes by the name ‘gluten-free whole grain millet’. In a discussion group on Facebook, I found out that this type of millet is called Proso millet. It also goes by the name little millet or common millet 👇.

 

 

Millet is an excellent option to include in your diet even if you’re not following a gluten free diet. It can be made into pilafs or breakfast cereals or added to breads, soups, or stews. Millet tastes nuttier if it is toasted before cooking, this also helps the grain to cook more evenly. To attain a lighter and fluffier texture like quinoa or rice, one part of the millet is cooked with 2 parts of water. Adding more liquid makes it dense and moist which is more suited for breakfast cereals.

With lots of texture from crisp mung sprouts, peanuts, and Pom seeds, this is one of those salads that is certainly our favorite. Adding mung sprouts make the salad more heartier and nutritious. Its easy to sprout mung beans at home.  The technique is simply to soak them for 8-12 hours (the longer you soak the sweeter they will be) and then keep them wrapped in a towel in a warm environment. After this, the beans will sprout and be ready to use. If you cannot prepare the salad right away store sprouted mung beans in the refrigerator for up to a few days.

 

 

This salad can be made ahead, covered and refrigerated for up to 12 hours. This way all the flavors marry and mingle, making for an even more delicious salad. If you like you can hold the spinach until you are serving. This is a great recipe to pack for lunch and from personal experience, I can tell you it is perfect for any summer gathering or potlucks.

So make sure to Pin or Bookmark this page. And if you make this salad please let me how it turned out for you. Leave a comment below and share a picture on Instagram or Facebook with the hashtag #simpleglutenfreekitchen.

 

 

If you love this salad, take a look at my Fully Loaded sprouted Mung Bean salad and warm Millet salad as well.

 

Print
Millet ” Couscous” Salad with Mung Sprouts and Pom Seeds

Prep Time: 24 hours

Cook Time: 20 minutes

Serving Size: 4-6

Ingredients

  • The amounts for the salad are guidelines, and can be varied according to taste.
  • 3 cups cooked gluten free whole grain millet (recipe below)
  • 3 cups mung sprouts (Read notes)
  • 1/2 cup soaked peanuts (Read notes)
  • 1 heaped cup chopped spinach
  • 3/4 cup pomegranate seeds + more for garnish
    • For vinaigrette:
  • 4-5 tbsp lemon juice or white balsamic vinegar
  • 3 tbsp olive oil
  • 3-4 chopped medjool dates or 1 tbsp white sugar or honey to taste
  • salt and black pepper to taste
  • Variations – sliced almonds, fresh coconut chunks, cherry tomatoes, cranberries, red onion, cucumber, parsley, mint etc.

Instructions

  1. Whisk together, vinaigrette ingredients in a small bowl.
  2. Transfer cooked and fluffed millet in a large bowl. Add mung bean sprouts, soaked peanuts, chopped spinach and pomegranate seeds, mix.
  3. Pour vinaigrette over the salad. Stir to distribute evenly.
  4. Serve garnished with more pom seeds.
    5. To cook millet,
  5. Put 3/4 cup millet in a saucepan over medium heat. Toast, stirring often until you hear popping and smell a fragrant, toasty aroma, for 5-6 minutes.
  6. Meanwhile bring 1 1/2 cup water to a boil in a small pot or kettle.
  7. Lower the heat and slowly add hot water. Since the saucepan is hot the water will splutter a bit so be careful. Stir in salt and bring it to boil. Cover and reduce the heat, simmer for 15-20 minutes. Remove from heat. Keep it covered and let stand for 10-15 minutes before fluffing with a fork. It can be made 1 day in advance up to this step. Refrigerate until ready to use.

Notes

Soak peanuts for 2-4 hours prior to using them in this salad.

Sprouting mung beans can take as little as one to two days depending on the weather and temperature in the room. Check my post Charotar Puda for the technique.

https://www.simpleglutenfreekitchen.com/2023/04/millet-couscous-salad.html

 

I’m bringing this Millet”couscous” salad to Angie’s Linky party Fiesta Friday.

You might also like:

Cabbage and Sprouted Mung Bean Fritters
Breakfast Hemp Smoothie and Sicilian Pistachio Cookies
Easy Tomato Soup with Broccoli

Reader Interactions

Comments

  1. haha… “poor man’s food” not any more 🙂
    Your salad looks yummy! I often have millet porridge but I’ve never had it in salad before.

    Reply

  3. Thank you for introducing us to this new grain. A beautiful light salad and your daughter is just trying to get a rise out of mom…lol… She is so lucky because you make such beautiful healthy dishes. Have a super weekend. BAM

    Reply

  4. Hahaha! Your daughter is so cute, dear! She must be pulling your leg 🙂 She’s lucky to have a mom like u making all the healthy food. My 1st post on Penang is up with more to come……

    Reply

  6. Bal , such a pretty yummy bird food er salad lol The flavor and the texture must be wonderful ! Oh ! The bowls are pretty cute as well 😉

    Reply

  7. I personally love millet. I love it’s toasted, nutty flavour. To me it tastes like popcorn! I was cooking with it quite frequently whilst in Texas but ever nice I’ve been in Colorado, the high altitude is affecting how it cooks…I always end up with either crunchy seeds or mushy seeds. I have put it away for now because of my level of frustration!
    Your salad looks amazing! No bird food there!

    Nazneen

    Reply

  9. Strange or call it weird that we have never eat millet before. I do see these sold in the hypermarkets but have never thought of buying and using it for my cooking. I would love to, I mean why not to new food and dishes. Lovely combination of ingredients and great outcome. Have it in my mind to try soon.

    Reply

  14. I used to include a lot of millets earlier, but not any more due to the work involved. This recipe reminds me to go back! Beautiful colours make it an attractive salad.

    Reply

  17. How cute your daughter quote…”bird food” 🙂
    I have some millet that I just bought for fun…and now I know how I can prepare it…thanks Balvinder.
    Hope you are having a great week!

    Reply

  20. Hi Balvinder, your daughter is so cute….LOL But your salad sure look delicious, love the combination and beautiful color too.
    Thanks for sharing your delicious recipes. Nice click.

    Have a wonderful weekend.

    Reply

  21. Too funny…your daughter’s comment is priceless! Looks like a great salad to me. Not sure if I’ve ever eaten millet this way, but I’m certain it’s tasty!

    Reply

  24. Wonderful information on millet! Millet roti has always been such a delicious part of our Punjabi food culture. I love this colourful and nutrients packed salad. Must be quite filling too.

    Reply

  30. I am trying to have 1 millet a day, and looking for new ideas every day. This one with millet, and sprouted moong beans looks like a perfect balance of nutrients. I love the dressing with dates.

    Reply

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