Toasted Millet meets Creamy Avocado in a Tropical Salad Bowl for an easy and quick vegetarian or vegan gluten-free and low-calorie lunch or dinner idea..

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A couple of weeks ago, I had plantain on the menu, and I stand by what I said then. Feeding plantain to a kid as part of a kiddies meal plan is an easy challenge. You see, growing up, plantains were the fussy-eaters pièce de résistance, and many-a-frazzled parents’ last key to sanity. The conversation in my many Nigerian parents 1970s and 80s kitchen usually went something like this:

Mum to Fussy Eater: It’s dinner time soon. Are you hungry?

Fussy Eater to Mum: Not really (albeit rather unconvincingly).. What’s for dinner?

Mum to Fussy Eater: Plantain

Fussy Eater to Mum: Yea! I’m very hungry!

You don’t need to be a rocket scientist to figure this one out – it has a lot to do with the natural sugars in plantain, which kids are just naturally drawn to.

So this week, I am going to increase the intensity of my challenge to feed my kids nutritious African-fusion food by going on a savoury march. Let’s face it. You didn’t think I was going to cheat my way through this objective of feeding the kids wholesome meals by relying on sweet potato and plantains alone… You did, didn’t you? Although I won’t say the thought hasn’t crossed my mind more than a few times.. 

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The first time I crossed paths with millet, it was courtesy of my high school friend Aishatu. Aishatu was from the Northern part of Nigeria and her mother was well known for making the finest Fura de Nono, that side of the River Niger. The Fura in Fura de Nono comes from millet.

Millet is an ancient grain that is native to sub-saharan West Africa.  It is a small round grain and comes in a variety of colours; white, yellow, grey and red, and millet is highly nutritious. In addition, millet is gluten-free and non-allergenic, so it is a great alternative for those on a gluten-free diet.

millet is gluten-free and non-allergenic, a great alternative for those on a gluten-free dietClick To Tweet

For this quick and refreshing salad, I have paired millet with sweet mangoes, creamy avocado, and oven-roasted beets. And with all those flavours, all you need is a simple vinaigrette dressing to pull it all together! So for your next salad, before you reach for couscous or quinoa as a base, why not try millet?

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Millet & Avocado Salad Bowl
Millet & Avocado Salad Bowl
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Servings Prep Time
3 people 10 minutes
Cook Time
45 minutes
Servings Prep Time
3 people 10 minutes
Cook Time
45 minutes
Millet & Avocado Salad Bowl
Millet & Avocado Salad Bowl
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Servings Prep Time
3 people 10 minutes
Cook Time
45 minutes
Servings Prep Time
3 people 10 minutes
Cook Time
45 minutes
Ingredients
Servings: people
Units:
Instructions
Prepare the Millet
  1. Rinse the millet till clear, and then drain away all the water.
  2. Heat a skillet on medium heat, and when hot, toast the millet, stirring frequently till dry and aromatic.
  3. Add 200 ml of vegetable stock, then reduce heat to low. Cover the skillet and cook until all the liquid has been absorbed. This should take about 20 - 25 minutes.
  4. Remove from heat. Keep covered and when ready to serve, fluff with a fork before serving.
Preparing the Beets
  1. Wash the beets, and then dry with a paper towel. Drizzle 1 tsp of olive oil over the beets, and some salt.
  2. Place the beets in a foil and bake in oven at 180 degrees fan-assisted or 200 degrees for 45 minutes or until the beets are cooked.
  3. Remove from oven, and allow to cool. Then peel the beets and dice. Set aside
Preparing the Salad
  1. Peel, and dice the mangoes. Then combine the millet, beets and mango with the rest of the ingredients. Toss with 3 tsps of olive oil and lemon and serve immediately.
Recipe Notes

Beets are cooked when a fork goes through them easily.

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Nutrition Facts
Millet & Avocado Salad Bowl
Amount Per Serving
Calories 238 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Sodium 97mg 4%
Potassium 297mg 8%
Total Carbohydrates 38g 13%
Dietary Fiber 5g 20%
Sugars 10g
Protein 5g 10%
Vitamin A 15%
Vitamin C 31%
Calcium 2%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.

millet-beet-avocado-salad-foods-from-africa

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Do let me know how you get on. Leave me a comment below!

Laters,

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Emem..xo