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Millet with Harissa

Millet is such a versatile grain and can be eaten in many ways. This recipe gives you a way to enjoy it that is full of flavor and spice.

Prep and Cook Time: Prep and cooking time: 30 minutes

Ingredients:
  • 1 cup millet
  • 2 tsp caraway seeds
  • 1 ˝ tsp ground coriander
  • ˝ tsp ground cumin
  • 1 TBS paprika
  • pinch red chili flakes
  • 1 medium onion, minced
  • 3 cups chicken or vegetable broth
  • 4 medium cloves garlic, pressed
  • 3 TBS chopped parsley
  • 2 TBS extra virgin olive oil
  • salt and black pepper to taste

Directions:

  1. Place caraway seeds, coriander, cumin, paprika, red chili flakes in a dry small soup pot and turn heat to medium. Toast spices stirring constantly for about 1-2 minutes. Be careful not to burn.
  2. Add millet and continue to toast stirring constantly for another 1-2 minutes. Remove from pan and set aside.
  3. Heat 1 TBS broth in same pan and add onion. Sauté in broth for 3 minutes and add rest of broth. Bring to a boil on high heat. Add millet with spices, cover, and turn heat to low. Cook for about 25 minutes until liquid is absorbed and millet is tender.
  4. Remove from heat and mix in pressed garlic, parsley olive oil, salt and pepper. Mix with a fork to keep millet fluffy.

Serves 4 as side dish


Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Millet with Harissa is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Millet with Harrisa
1.00 serving
273.14 grams
288.87 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 46.68 mcg 58.4 3.6 very good
manganese 1.03 mg 51.5 3.2 very good
copper 0.47 mg 23.5 1.5 good
dietary fiber 5.83 g 23.3 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Millet with Harissa