Roasted Veggie Foxtail Millet Bowl

"Like millet, may you grow strong, resilient, and nourishing, even in the face of challenging conditions.” Did you hear this metaphorical expression that hints at how mighty these little grains are? Millets are a symbol of sustainability and nourishment. Foxtail Millet is rich in complex carbohydrates, fiber, protein, B vitamins (niacin, thiamin), magnesium, phosphorus, and iron, among many others. Additionally, it contains antioxidants and phytochemicals that help protect against oxidative stress and inflammation. With its natural gluten-free properties, millet makes an excellent choice for those suffering from gluten intolerance or celiac disease. Its fiber content, both soluble and insoluble, promotes satiety and supports healthy digestion.

Why add Foxtail millets to your diet?

• Regulates blood sugar (2) (3)

• Promotes healthy digestion (9)

• Reduces risk of heart disease (6)

• Lowers bad Cholesterol (LDL) (6)

• Strengthens the nervous system (12)

• Protects against certain cancers (8) (10)

• Promotes strong bones (6)

Foxtail millet nutrition (per 100 gm) (13)

• Protein 3.51 g

• Carbohydrates 23.7g

• Fiber, total dietary 1.3g

• Sugars 0.13 g

• Calcium, Ca 30 mg

• Iron, Fe 0.63 mg

• Magnesium, Mg 44 mg

• Phosphorus, P 100 mg

• Potassium, K62 mg

• Sodium, Na 2 mg

• Zinc, Zn 0.91mg

• Copper, Cu 0.161 mg

• Manganese, Mn 0.272mg

• Selenium, Se 0.9 µg

  

Only some people find this wonder grain palatable or know how to make it delicious without using much oil or fat. However, after many trials and errors, I succeeded in making it suitable to my family's taste, focusing on enhancing its flavor without compromising its nutritional value. I slightly toast the millet before cooking it. It gives millet a nutty flavor and certainly improves the taste. Furthermore, I make a sauce with cannellini beans, roasted red bell pepper, and walnuts that adds the cherry on top in flavor and nutrition. I serve it with roasted broccoli and tofu, but wait; my family loves it with many colorful veggies to make it a refreshingly delicious, nutrient-packed meal. What a win-win!

Serves - 2-3

Preparation time - 15 mins

Cook time -60 mins

Total time - 75 mins

Ingredients

White beans - 1/2 cup (dry)

Foxtail millet- 1/2 cup

Broccoli - 1 (cut into florets)

Red Bell Pepper - 1 Tofu

Grape/ Cherry tomatoes

Walnut-1/4 cup

Lemon juice- 1 Tbsp

Garlic- 2 pods

Extra virgin olive oil - 2 Tbsp

Roasted cumin - 1/2 tsp (powdered)

chili flakes- as per taste

Salt - as per taste

Directions

1. Dry roast foxtail millet on a medium flame for 4 mins in a heavy base stainless steel pan or pot.

2. On a medium flame, roast the walnuts for 3 mins.

3. Rinse the millet twice, add 2 cups of water, and let it rest for 30 mins. Cook the millet for 10-12 minutes, or until it absorbs all the moisture. Meanwhile, press the tofu between two towels and squeeze out excess water. Cut the tofu into bite-sized cubes, broccoli into florets, and red bell pepper into small pieces, as shown in the picture.

4. Mix 1 tbsp oil, black pepper, and salt in a bowl. Add tofu and broccoli ( or vegetable of choice) and coat it with the mixture.

5. Preheat the oven to 400°F and line a baking sheet with parchment paper. Arrange broccoli, tofu, and red bell peppers in a single layer on a prepared baking sheet.

6. Roast the vegetables for 20 mins and transfer the tofu and broccoli to a bowl. Roast the Red bell pepper for ten more minutes.

7. After 10 minutes, take out the bell pepper and remove its skin.

8. Add the bell pepper, roasted walnut, garlic, salt, chili flakes, one tbsp olive oil, and lemon juice into a food processor/blender to make a fine paste or sauce.

9. Mix the sauce directly with the cooked millet. Serve it with roasted vegetables, tofu, and grape tomatoes. Add roasted and raw vegetables, and enjoy this foxtail millet salad with your favorite vinaigrette.

References

1. Comparative study on nutritional and sensory quality of barnyard and foxtail millet food products with traditional rice products - PubMed (nih.gov)

2. The Glucose-Lowering Effect of Foxtail Millet in Subjects with Impaired Glucose Tolerance: A Self-Controlled Clinical Trial - PMC (nih.gov)

3. Foxtail Millet Improves Blood Glucose Metabolism in Diabetic Rats through PI3K/AKT and NF-κB Signaling Pathways Mediated by Gut Microbiota - PubMed (nih.gov)

4. Comparative Analysis of Flavonoid Metabolites in Foxtail Millet (Setaria italica) with Different Eating Quality - PMC (nih.gov)

5. Foxtail millet: a potential crop to meet future demand scenario for alternative sustainable protein - PubMed (nih.gov)

6. Nutritional and health-promoting attributes of millet: current and future perspectives - PubMed (nih.gov)

7. Protective effects of bioactive peptides in foxtail millet protein hydrolysates against experimental colitis in mice - PubMed (nih.gov)

8. A novel protein extracted from foxtail millet bran displays anti-carcinogenic effects in human colon cancer cells - PubMed (nih.gov)

9. The gastroprotective effect of the foxtail millet and delayed processing product against stress-induced gastric mucosal lesions in rats - PubMed (nih.gov)

10. Phytochemical-rich Fractions from Foxtail Millet (Setaria italica (L.) P. Beauv) Seeds Exhibited Antioxidant Activity and Reduced the Viability of Breast Cancer Cells In Vitro by Inducing DNA Fragmentation and Promoting Cell Cycle Arrest - PubMed (nih.gov)

11. Nutritional and Nutraceutical Properties of Millets: A Review (asclepiusopen.com)

12. Vitamin B1 (thiamine) and dementia - PMC (nih.gov)

13. FoodData Central (usda.gov)