Mediterranean Millet Salad with Feta
This Mediterranean Millet Salad is a vibrant and nutritious dish brimming with fresh vegetables and protein-packed feta cheese. Millet, an ancient grain celebrated for its resilience and nutritional value, serves as the salad's hearty base, absorbing the delicious flavors of the vegetables and dressing. Paired with crisp cucumber, juicy tomatoes, and sweet red bell pepper, each bite brings a medley of colors and textures. Tossed with a zesty lemon-garlic dressing, this salad offers a refreshing and wholesome option perfect as a light main or a side dish. Ideal for any season, it's also a great way to incorporate millets into your diet, known for their wide-ranging health benefits and versatility.
N/A
Servings
N/A
Calories
15
Ingredients
Ingredients
millet
1/3 cup (rinsed)
vegetable broth
1 cup (for cooking millet)
cucumber
1/2 (sliced or diced)
tomatoes
2 (diced)
red bell pepper
1 (diced)
feta cheese
80 g (crumbled)
olive oil
3 tablespoons (for dressing)
lemon
1 (juiced)
garlic clove
1 (minced)
sea salt
1 teaspoon (to taste)
mustard
1 teaspoon (for dressing)
pepper
1/2 teaspoon (to taste)
oregano
1/2 teaspoon (dried, use fresh to taste)
basil
1/2 teaspoon (dried, use fresh to taste)
dried thyme
1/2 teaspoon (dried, use fresh to taste)
Instructions
1
In a medium saucepan, combine the millet and vegetable broth, then bring to a boil over high heat.
2
Once boiling, reduce the heat to low, cover, and let simmer for about 20 minutes until the millet is tender and all the liquid is absorbed.
3
After cooking, remove the saucepan from the heat and let it sit, covered, for another 10 minutes to steam and cool down.
4
Meanwhile, prepare the vegetables by slicing the cucumber and dicing the tomatoes and red bell pepper into bite-sized pieces.
5
In a large salad bowl, combine the chopped vegetables and gently fold in the cooled millet, ensuring everything is evenly mixed.
6
Crumble the feta cheese over the top of the salad.
7
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, sea salt, mustard, pepper, oregano, basil, and thyme to create the dressing.
8
Drizzle the dressing over the salad and toss gently to combine all the ingredients thoroughly. Serve chilled or at room temperature.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Millet Salad?
It is a vibrant and nutritious dish featuring millet, fresh vegetables, and feta cheese tossed in a lemon-garlic dressing.
What are the main ingredients in this recipe?
The main ingredients include millet, vegetable broth, cucumber, tomatoes, red bell pepper, and feta cheese.
How do you cook the millet for this salad?
Simmer 1/3 cup of rinsed millet in 1 cup of vegetable broth for 20 minutes, then let it steam covered for another 10 minutes.
Is millet a gluten-free grain?
Yes, millet is naturally gluten-free, making this recipe suitable for those with gluten sensitivities.
Can I make this Mediterranean salad vegan?
Yes, you can make it vegan by either omitting the feta cheese or substituting it with a plant-based cheese alternative.
Is this recipe suitable for vegetarians?
Yes, the recipe is completely vegetarian as it uses vegetable broth and no meat products.
What vegetables are included in the salad?
The salad includes sliced or diced cucumber, diced tomatoes, and diced red bell pepper.
What is in the lemon-garlic dressing?
The dressing consists of olive oil, lemon juice, minced garlic, sea salt, mustard, pepper, oregano, basil, and thyme.
Can I use fresh herbs instead of dried ones?
Yes, you can substitute the dried oregano, basil, and thyme with fresh versions according to your taste.
How should I prepare the cucumber?
The cucumber can be either sliced or diced into bite-sized pieces for the salad.
Should this salad be served hot or cold?
This salad is versatile and can be served either chilled or at room temperature.
Can I use water instead of vegetable broth to cook the millet?
Yes, you can use water, but vegetable broth is recommended to add more depth of flavor to the millet.
Why should the millet sit for 10 minutes after cooking?
Letting it sit covered allows the grain to steam, ensuring it is tender and the liquid is fully absorbed.
How should I store leftover Mediterranean Millet Salad?
Store any leftovers in an airtight container in the refrigerator for up to 3 to 4 days.
Can I add extra protein to this salad?
Certainly! You can add chickpeas, grilled chicken, or tofu to increase the protein content.
Is this recipe good for meal prepping?
Yes, it is excellent for meal prep as the flavors continue to develop while sitting in the refrigerator.
Can I use a different color of bell pepper?
Yes, yellow or orange bell peppers are great substitutes for the red bell pepper.
How much feta cheese is used?
The recipe calls for 80 grams of crumbled feta cheese.
What kind of mustard is recommended for the dressing?
A standard prepared mustard or Dijon mustard works well to emulsify the dressing.
Can I substitute millet with another grain like quinoa?
Yes, quinoa or couscous can be used as alternatives, though the texture and nutritional profile will vary.
Do I need to rinse the millet before cooking?
Yes, it is recommended to rinse the millet to remove any debris or bitterness before boiling.
How do I ensure the millet doesn't become mushy?
Follow the specific liquid ratio and allow the millet to steam off the heat after the liquid is absorbed.
Can I add olives to this recipe?
Adding Kalamata olives would be a perfect addition to enhance the Mediterranean flavor profile.
Is this salad considered a light meal?
Yes, it is described as a refreshing and wholesome option perfect for a light main course or a side dish.
How many ingredients are in the salad dressing?
There are nine ingredients in the dressing: olive oil, lemon, garlic, salt, mustard, pepper, oregano, basil, and thyme.
Can I use bottled lime juice instead of fresh lemon?
While fresh lemon is preferred for flavor, bottled lemon or lime juice can be used as a substitute.
Does this recipe contain any added sugar?
No, there are no added sugars in either the salad or the dressing ingredients.
What are the primary health benefits of this salad?
The salad is high in fiber, provides essential vitamins from fresh vegetables, and contains healthy fats from olive oil.
Can I add onions to this salad?
Yes, finely diced red onion would add a nice crunch and a bit of sharp flavor to the dish.
How long is the total preparation and cooking time?
The cooking and steaming process for the millet takes about 30 minutes, plus approximately 10 minutes for vegetable prep.