Millet and Aduki Bean Salad

13 50 289
Ingredients Minutes Calories
Prep Cook Servings
20 min 30 min 6
Millet and Aduki Bean Salad
Health Highlights
Delightfully digestible dish packed with simple ingredients. 3.25 mg iron/serving

Ingredients


1 cup Millet, dry
2 cup Water
1 pinch Sea Salt
1 tsp Extra virgin olive oil (for saute)
1 small Red onion (diced)
1 cup chopped Celery
2 cup Adzuki beans, cooked (rinsed well; if using canned I highly recommend Eden brand.)
1/2 cup Parsley, fresh (chopped (for dressing)
2 tbsp Extra virgin olive oil (for dressing)
2 tbsp Lemon juice (for dressing)
1/4 tsp Cumin (ground; for dressing)
1 whole lemon(s) Lemon peel (zest) (or less to taste; for dressing)
1 pinch Sea Salt (or to taste; for dressing)

Instructions


Cooking Millet

Place millet, water, and 1/4 pinch of sea salt in a pot over high heat.

Cover and bring to a boil.

Reduce heat to low and cook, covered until all water is absorbed (about 25 minutes).

Remove from heat and let cool 5-10 minutes.

Fluff with a wooden spoon mixing the bottom and top cooked millet.

 

While Millet Cooks

 In 1 tsp of olive oil saute the onion and 1/2 pinch of sea salt until almost transparent.

Add the celery and sautee for a few minutes.

Next, add the 2 cups of drained and rinsed adzuki beans. 

Stir and cook for about 5-10 minutes.

Turn off  

Mix the above with the millet

 

Dressing
In a small bowl, whisk together the dressing ingredients:

  • fresh parsley
  •  olive oil
  •  lemon juice
  • cumin
  • lemon juice
  • lemon zest

and pour over the millet.

Pour dressing over the adzuki bean millet, gently mix and serve. 

Optional Additions

Add in a sweet veggie: winter squash, sweet potatoes, or carrots (add in after the onions are cooked)
Add in a dark leafy green: collards, kale or tatsoi (add in after adzuki beans have cooked for 5 minutes.  Placed the thinly sliced greens on top and cook for another 5 minutes or until greens are done)

Notes:

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This recipe was modified for you by Paula Yolles, a FoodTastic Digestive Wellness Expert for you to enjoy.


Nutrition Facts

Per Portion

Calories 289
Calories from fat 77
Calories from saturated fat 22.3
Total Fat 8.6 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 4.2 g
Cholesterol 3 mg
Sodium 105 mg
Potassium 601 mg
Total Carbohydrate 46 g
Dietary Fiber 7.7 g
Sugars 1.7 g
Protein 10.9 g

Dietary servings

Per Portion


Fruit 0.1
Grain 0.7
Meat Alternative 0.5
Vegetables 1.3

Energy sources


Pygal58%464.8011739757305217.5571140072902427%294.22240868027586213.5004683018129615%340.07115284599087116.8607034524127658%27%15%CarbohydratesFatProtein

Meal Type(s)





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