Tabbouleh, the vibrant and herbaceous salad, typically features bulgur wheat. But what if we offered a lighter, gluten-free twist? Introducing millet tabbouleh, a refreshing and healthy alternative that retains all the delicious flavors of the classic dish while offering a delightful textural change. This recipe showcases the nutty sweetness of millet, beautifully complemented by the bright, zesty flavors of fresh parsley, mint, and tomatoes. It's a perfect summer salad, bursting with freshness and vibrant colors, ideal as a light lunch, a healthy side dish, or a delightful appetizer. The nutty millet adds a satisfying texture that complements the herbs perfectly.
This lighter take on a beloved classic is surprisingly simple to make. Ready to experience the deliciousness of millet tabbouleh? Let's dive into the easy step-by-step instructions to create this vibrant and healthy salad.
Tools Needed
- Pressure cooker
- Knife
- Cutting board
- Bowl
Ingredients
- Coro millets
- Water
- Salt: 1 teaspoon
- Fresh parsley
- Fresh mint: a small bunch
- Cherry tomatoes
- Red onion: 1
- English cucumber
- Extra virgin olive oil: 1/4 cup
- Lemon juice: 1 1/2 lemons
Step-by-Step Instructions
Step 1. Prepare the Millet
- Soak coro millets for at least 6 hours. Wash them twice to remove excess color.
- Cook the soaked millets in the same water using a pressure cooker. Add 1 teaspoon of salt and cook for 2-3 whistles.
- Once the millets are cooked (no water left, and they look dry and plump), remove them from the pressure cooker and let them cool completely.
Step 2. Make the Dressing and Combine Ingredients
- In a bowl, whisk together 1/4 cup of extra virgin olive oil and the juice of 1 1/2 lemons (adjust to taste).
- Add the cooled millets to the dressing and mix well to allow the millets to absorb the flavors.
- Add chopped cherry tomatoes (or regular tomatoes), finely chopped red onion (or spring onions), and chopped English cucumber to the millet mixture.
- Stir in the chopped parsley and mint.
- Mix everything thoroughly, ensuring all ingredients are well combined. Break up any lumps with a spoon.
Step 3. Prepare the Herbs
- finely chop fresh parsley and mint.
Step 4. Serve
- Serve immediately or let it rest for 30 minutes for enhanced flavor.
Read more: Fluffy Chicken Steamed Buns: Perfect Baozi Recipe
Tips
- Soaking and cooking the millets before cooking removes antinutrients like phytic acid, improving nutrient absorption.
- Millets are easy to digest and can be enjoyed at any meal.
- Coro millets are rich in soluble and insoluble fiber, antioxidants, and iron. They are also diabetic-friendly.
Nutrition
- Calories: approximately 400-500
- Fat: 20-25g
- Carbs: 50-60g
- Protein: 8-10g
FAQs
1. Can I use other grains instead of millet?
Yes! Quinoa or even cooked couscous could work as substitutes, though the texture and flavor will be slightly different.
2. How long can I store leftover millet tabbouleh?
Store it in an airtight container in the refrigerator for up to 3 days. The flavors will meld nicely, but the parsley might wilt slightly.
This millet tabbouleh recipe offers a delightful and healthy twist on a classic. Enjoy its refreshing flavors and satisfying texture as a light meal, side dish, or vibrant addition to your next gathering. Now go forth and create your own bowl of sunshine!