Mediterranean Millet & Quinoa Salad Delight
This refreshing Mediterranean Millet & Quinoa Salad Delight is a vibrant fusion of wholesome grains and fresh vegetables, perfect for a light lunch or as a side dish at any gathering. Combining nutritious millet and protein-packed quinoa with crisp English cucumber, ripe tomatoes, and colorful sweet peppers, this salad is a feast for both the eyes and the palate. Enhanced with the tangy flavor of feta cheese and a touch of garlic, every bite bursts with flavor. For a delightful crunch, toasted pine nuts are added, while dill imparts a fragrant herbal note. This salad is not only low in fat but also packed with essential nutrients, making it a nourishing meal option that you'll love to share. Pitted kalamata olives can easily be added for an extra Mediterranean touch!
4
Servings
200
Calories
17
Ingredients
Ingredients
Millet
1/2 cup (Rinsed and drained)
Water
1 cup (For cooking millet)
Quinoa
1/2 cup (Rinsed and drained)
Water
3/4 cup (For cooking quinoa)
English cucumber
1 (Diced)
Tomato
1 (Ripe, seeds squeezed out and diced)
Sweet pepper
1 (Seeded and diced)
Red onion
1/2 (Sliced thin)
Garlic clove
1 (Pressed)
Feta cheese
200 g (Diced)
Large white beans
1 (10 ounce) can (Drained)
Cayenne pepper
1/4 teaspoon (Adjust to taste)
Dried dill
2 teaspoons (Substitutes can be used)
Pine nuts
1/4 cup (Toasted)
Lemon
1 (Juice (and zest, if preferred))
Olive oil
1 tablespoon (Optional)
Fresh ground pepper
to taste
Instructions
1
In a medium saucepan, bring the millet and 1 cup of water to a boil. Once boiling, reduce the heat to low, cover, and let simmer for 5 minutes.
2
After 5 minutes, turn off the heat but keep the lid on. Let the millet sit for an additional 10 minutes to absorb any remaining water.
3
In a separate saucepan, bring the quinoa and 3/4 cup of water to a boil. Reduce the heat to low, cover, and simmer for 12-14 minutes, until the quinoa is fluffy and the water is absorbed.
4
In a large bowl, combine the diced cucumber, tomatoes, sweet pepper, thinly sliced red onion, pressed garlic, diced feta cheese, drained white beans, cayenne pepper, and dried dill.
5
Once the millet and quinoa are cooked, fluff the quinoa with a fork and add both grains to the large bowl with the vegetables and beans. Mix well to combine.
6
Add the toasted pine nuts, fresh lemon juice (and zest if using), the optional olive oil, and fresh ground pepper to taste. Toss gently to combine all ingredients.
7
Cover the salad and place it in the refrigerator to chill for at least 30 minutes before serving. This allows the flavors to meld beautifully.
Nutrition Information
25g
Carbs
7.5g
Protein
3.75g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Millet & Quinoa Salad Delight?
It is a vibrant fusion of wholesome grains and fresh vegetables, perfect for a light lunch or as a side dish at any gathering.
What grains are used in this recipe?
The recipe combines nutritious millet and protein-packed quinoa.
How long should the millet simmer?
The millet should simmer on low heat for 5 minutes after reaching a boil.
What is the preparation for millet after simmering?
After simmering, turn off the heat and let the millet sit covered for 10 minutes to absorb any remaining water.
How long does it take to cook the quinoa?
The quinoa takes approximately 12-14 minutes to simmer until fluffy and the water is absorbed.
What type of cucumber is recommended for this salad?
The recipe calls for one diced English cucumber.
How should the tomato be prepared?
The tomato should be ripe, with the seeds squeezed out and then diced.
What kind of cheese is included in the salad?
The recipe includes 200 grams of diced feta cheese.
Are there any nuts in this recipe?
Yes, 1/4 cup of toasted pine nuts are added for a delightful crunch.
How much protein is in each serving?
Each serving contains 7.5g of protein.
Is this salad suitable for a gluten-free diet?
Yes, it is tagged as gluten-free and uses naturally gluten-free grains like millet and quinoa.
How many calories are in one serving?
There are approximately 200 calories per serving.
What type of beans should I use?
The recipe uses one 10-ounce can of large white beans, drained.
How is the dressing prepared?
The dressing is made from fresh lemon juice, optional lemon zest, and optional olive oil, seasoned with fresh ground pepper.
What is the fiber content of this salad?
Each serving provides 3.75g of fiber.
Should the grains be rinsed before cooking?
Yes, both the millet and quinoa should be rinsed and drained before they are cooked.
How much cayenne pepper is used?
The recipe calls for 1/4 teaspoon of cayenne pepper, which can be adjusted to taste.
How should the red onion be prepared?
The half red onion should be sliced thin.
Can I add olives to this salad?
Yes, pitted kalamata olives can be added for an extra Mediterranean touch.
How long should the salad chill before serving?
It is recommended to chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld.
How many servings does this recipe yield?
This recipe yields 4 servings.
What herb is used for seasoning?
The recipe uses 2 teaspoons of dried dill.
Is olive oil required for this recipe?
No, the 1 tablespoon of olive oil is optional.
How many carbohydrates are in each serving?
Each serving contains 25g of carbohydrates.
How is the garlic prepared?
One garlic clove should be pressed before adding it to the salad.
What is the ingredient count for this recipe?
The recipe consists of 17 ingredients.
What type of pepper is used besides cayenne?
Fresh ground pepper is added to taste at the end.
Is this salad considered low in fat?
Yes, the recipe is described as low in fat and packed with essential nutrients.
How should the sweet pepper be prepared?
The sweet pepper should be seeded and diced.
Is this recipe considered vegan?
While it is tagged as vegan, the recipe contains feta cheese; a vegan cheese substitute would be needed to make it strictly vegan.