Published March 27 2019 Updated March 16 2021
If you've been looking out for Gluten-Free Recipes, let me introduce you to cooking with millet. Did you know that millet is a naturally gluten-free grain? This underrated grain is also surprisingly nutrient-rich. So if you've been craving recipes that won't trigger gluten-sensitivity issues, keep reading. I'll show you how to cook millet in gluten-free recipes that your whole family will love.
Hi lovely, have you ever eaten millet? I mean really sweet nutty-flavored millet with a hint of ginger added? If not, come along and let me show you how to cook gluten-free recipes with this amazing, but under-rated cereal.
What is millet?
Millet is a really healthy, budget-friendly grain that I love cooking with because of its anti-inflammatory properties. You can cook millet in all sorts of gluten-free meals, including your pancakes for breakfast, and other delicious dinner options.
If you're a newbie to millet, it is a starchy, protein-rich grain that grows in form of a cereal grass. It's a grain that's been around for centuries, as far back as 2500 BC. This cereal is thought to have its origin in Ethiopia, and is really common as a staple dish in Africa.
Millet is a cultivated, small-grain, tropical cereal grass. It's thought to have its origin in Ethiopia. Today, millet is found all around the world, including in India, China, the US and Europe. There are various types of millet, including:
i) Pearl millet,
ii) Foxtail millet,
iii) Finger millet and
iv) Proso millet.
Of these, Pearl millet is quantitatively the most widely cultivated type around the world.
I use pearl millet because of its yellow color, but I confess I haven't tried the white millet that I've seen in Indian shops yet! I will have to update you once I cook with it. Have you tried millet in any recipe? Please let me know in the comments.
As more people search for wheat-free alternatives, cereals like millet are finding their way into many gluten-free recipes.
8 Reasons to Cook with Millet in Your Next Gluten-Free Meal
There so many reasons why millet is good for you. Let me share just 8.
- Certain types of millet are rich in amino acids, making them a great alternative to protein.
- Millet is higher in dietary fiber compared to other cereals, so it keeps you feeling full, longer.
- It is also rich in certain minerals, including Copper, Phosphorus, Manganese, Iron, and Magnesium.
- Including millet in your diet can help you lose weight, because it is fibre-rich and low in calories. 100g of millet has 344 calories, with 11g of proteins, and 65g of carbs
- Millet is rich in Omega 3 fatty acids, which raise good cholesterol, reduce blood pressure and are anti-inflammatory.
- Studies have shown that millet can help reduce Type 2 diabetes as it's low in the Glycemic Index
- The polyphenols in millet are considered to have antioxidant, antitumor, antifungal, anti-inflammation, and anti-hyperglycemic effects.
- Antioxidants and polyphenols found in millet bran could help reduce the risk of developing colon cancer.
Learn how to cook a delicious quinoa
How to Cook Millet in Fluffy, Gluten-Free Recipes
- Start with putting water to boil in your kettle, or in a separate cooking pan.
- For toasting your millet, you will need a deep-based saucepan. Measure out your dry pearl millet in a cup. I normally use two cups for my family of 3.
TIP: 1 cup of dry pearl millet will yield 2 cups of cooked millet.
- Let the millet toast on low-to-medium heat without adding anything. Toasting enhances the nutty flavor of millet, and you will love the sweet aroma that will fill your kitchen.
- Keep stirring through the millet at regular intervals so that the grains toast evenly.
- It takes about 5-7 minutes on medium heat for the millet to toast through, but it also depends on the quantity. When the grains are nicely toasted, sprinkle a little ginger powder and salt, and stir.
- Lower the heat to the lowest setting, as you prepare to pour in your boiling water.
- Slowly pour the boiling water into the millet.… BE CAREFUL NOT TO SCALD YOURSELF!
TIP: For 1 cup of dry pearl millet, use 2 cups of boiling water.
- Increase the heat and bring it to boil for a further 5 minutes, as you continue to stir through.
- Reduce the heat to let it continue simmering. Stir gently and cover. Let the millet simmer without stirring.
- When the water is almost completely absorbed (see the image below), add 2 tablespoons of olive or coconut oil. Stir the oil in gently until well mixed.
- Your fluffy pearl millet will be ready once the water has been completely absorbed.
- Remove from the heat and keep the lid off to stop further cooking.
- Serve when slightly cooled, and add in a sweetener if you so choose.
This is how to cook with millet to make a simple snack, or healthy breakfast.
Fun Ways to Tweak Your Gluten-Free Millet Recipes
Because it's such a versatile cereal, you can cook millet recipes for literally any meal or snack. It adds a delicious nutty flavor to any dish, without overpowering the main meal.
Here are some fun ways you can tweak your millet recipe, to make it as colorful and healthy for your family.
- Make it into a porridge. Simply add a little more water while cooking it as shown above, and allow it to reach a pour-able consistency.
- Add some almond milk to your fluffy millet, cut in some berries or a banana and you have a delicious millet breakfast.
- You can cook millet as an accompaniment to vegan, gluten-free meals. Lentils and stir-fry veggies are great examples.
- Try fluffy cooked millet in a vegetarian millet salad. It's great with avocados, lettuce, baby spinach, celery and tomatoes.
Frequent Asked Questions on How to Cook Millet
- Is millet gluten-free? Yes, millet is gluten-free
- What's the ratio of millet to water? The perfect ratio for a fluffy millet is 1 cup of millet to 2 cups of water.
- Do I've to soak millet? No, it's not necessary to soak millet.
- How long does millet take to cook? It'll take you 20 mins to cook millet depending on the level of your heat, high heat will cook fast.
- Can millet be substitute with quinoa? Oh yes, perfectly on dishes, this will not be the case with baking though!
- Can millet go bad? Yes, raw millet can go rancid and end up with a bitter taste when you cook it.
- What's the best way to store cooked millet? Cooked millet can be stored in the fridge for up to 5 days. You can also freeze it. Millet gets dry when stored. Add liquid like water/broth or milk when reheating it.
- What gluten-free meals can I cook using millet? There are plenty of gluten-free meals you can make with millet, including millet pancakes, millet bread and millet patties. I've shared some delicious recipes here. Each recipe has a step-by-step guide, showing you how to cook millet in gluten-free recipes for breakfast, desserts, etc.
I can't wait to read your comments on how you love millet.
Love you, Catherine.
More Gluten-Free Millet Recipes That'll Inspire You...
- Overnight millet recipe with rhubarb chutney
- Prunes-mint with millet
- Millet breakfast with spiced beets
How to cook millet the best way.
- A saucepan with a lid
- a cup to measure
- water boiler or an extra saucepan
- 2 cups boiling water
- 1 cup pearl millet
- 1 tsp ground ginger
- pinch of salt
- 1 tbsp Cold pressed olive / coconut oil
- Put 2 cups of water to boil in your boiler if not in a separate saucepan
- Bring another saucepan, (I suggest a deep-based saucepan) on medium heat and add the dry millet.
- Let the millet toast as you keep on stirring now and then
- Once the millet has toasted well, about 5-7 mins, lower the heat, add ginger and salt and stir together.
- Slowly pour the boiling water and keep on stirring.
- CAUTION! IF YOUR SAUCEPAN IS TOO HOT AND NOT DEEP YOU MIGHT SCALD YOURSELF... WAIT FOR THE PAN TO COOL FOR 2 MINUTES THEN POUR WATER
- Increase the heat to let the boiling start, let the millet boil for about 5 mins then lower the heat and cover to simmer.
- Just before the water is completely absorbed, (like in the image) add the oil and stir gently
- Check on your fluffy millet, once you can't see any more water, cut off the heat, cover and let the millet finish cooking from the heat.
- Voilà, your ginger-spiced fluffy pearl millet is ready
- I am grateful that you shared and pinned this millet recipe. kissing you a beautiful day.
- Millet becomes dry once it's cold, use a fork or your hands to separate the millet. Then store it for future use.
- You can store cooked millet in your fridge for up to 5 days.
- To use the millet leftover, just add some water to reheat it.