Palestinian Millet Salad

Millet is a gluten-free whole grain that is extremely versatile. It’s great on its own, in soups, salads, with curries, and even in muffins! I have recently been trying to incorporate more whole grains into my diet and have been increasing the variety of foods that I eat. Eating a variety of foods is a great way to get all the nutrients your body requires, because no food has the exact same nutrient profile as the last. Variety also leads to moderation, another key principle in nutrition.

The combination of whole grains (millet) and legumes (lentils) in this dish makes it a complete plant-based protein. Some studies are now revealing that plant-based proteins do not need to be paired up in exactly the ways portrayed below, however, for your interest, the process of combining different foods to make a complete protein is called mutual supplementation.

A complete protein contains all the essential amino acids necessary for your body to carry out its daily functions (9 for adults, 10 for children). Essential amino acids are those that our body cannot synthesize on its own, and therefore need to be obtained through diet. Those who follow a plant-based diet should aim to consume complete proteins throughout their day, however adults do not always have to follow mutual supplementation at every meal (although it never hurts). This is opposed to children, who should be consuming complete proteins at every meal to support growth and development. If your child is following a plant-based diet, be sure to consider the following combinations of foods to ensure they are getting all 10 essential amino acids at every meal.

Serves 3-4 as main dish, serves 6 as side dish

Ingredients:

1 cup millet

1 tbsp oil (butter, olive oil, sunflower oil, canola oil, etc. - whatever you want)

zest & juice from 1 large orange

zest & juice from 1 large lemon

1 can red whole lentils, drained & rinsed

5 ounces dried apricots, sliced thinly

2 ounces dried cranberries

1 clove garlic, crushed

1/2 cup curly parsley, chopped & packed

1 1/2 tsp ground cinnamon

3-4 tbsp olive oil (cold-pressed)

salt & pepper to taste

Directions:

Toast the millet in a pot over medium heat for 3-4 minutes, until fragrant, making sure not to burn it. Add 1 cup water and bring to a boil. When boiling, reduce heat to simmer, add 1 tbsp oil of choice, and cover for 15 minutes. After 15 minutes, remove from heat and let stand with the lid still on for another 10 minutes. Let the millet cool completely before adding to the salad (I usually make it the day before).

Combine all ingredients in a large bowl and mix well. Refrigerate before serving - enjoy!