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Love is in my Tummy

Plant-based flavor

April 28, 2017 By Tina Dawson 12 Comments

Healthier Millet Fried ‘Rice’

If you haven’t tried eating millet yet, this Millet Fried ‘rice’ is a great place to start! Low GI (excellent for type2 diabetes) + Vegan + Gluten-free!If you haven't tried barnyard millet yet, this Millet Fried rice is a great place to start! Low GI (excellent for type2 diabetes) + Vegan + Gluten-free!

I’ll have to credit this find to my mother-in-law who made me try millet on my last trip to India. Although highly skeptical at first, I’ve now gotten hooked onto these little things.

Let’s face it, I was never truly warming up to brown rice or quinoa (although I maybe coming around on quinoa lately, thanks to my blogger friend Shashi from SavorySpin). Eating them always felt like a chore. But millet on the other hand… I’m getting carried away, let’s just jump into the world of Millets!

Let’s talk Millet

If you haven't tried barnyard millet yet, this Millet Fried rice is a great place to start! Low GI (excellent for type2 diabetes) + Vegan!

Millet are practically the Clark Kents of the cereal/grain world. Not as glamorous as Superman but they are just as powerful and awesome, except they live in a world that only appreciates attractive packaging!

As a crop, they give faster+high yields with less water making them perfect for cultivation in India, Africa and most of Asia. They require less fertile soil to grow and don’t really attract a lot of pests, which means they are largely grown without pesticides or any artificial fertilization. Translate: they are quite organic!

But even as an Indian, I just found out about these in my late 20s. Why? Because in the glamorous world of Basmati and Jasmine rice, these little guys get overrun.

If only people knew that Millet are 5 times more nutritious than the average rice varieties, has a low glycemic index (studies show they benefit type2 diabetes), cost less, cook faster, aids weight loss, reduces risk of heart disease and more!

If that hasn’t convinced you yet, this might: unlike quinoa which has it’s own unique taste, millet taste a LOT like rice, making them a perfect substitute for those who haven’t yet warmed up to brown rice/quinoa.

 Prepping Millet

Rinse and wash the millet, twice, thrice or as many times as you need to until the water runs clear. In the picture below, you can see the difference in color between unwashed (bottom) and washed (top) barnyard millet.

Drain and then cook in twice as much water. For this fried rice, additionally rinse the cooked millet in water to wash off any starch. Spread out on a plate to cool.

Note: The grains are super tiny (like quinoa), so use a fine meshed sieve and not your usual pasta or veggie strainer. 

If you haven't tried barnyard millet yet, this Millet Fried rice is a great place to start! Low GI (excellent for type2 diabetes) + Vegan + Gluten-free!

As the millet cook and cool-off, prep your vegetables. These below are what I usually use, but get a little creative with what you have in your fridge. That way you have a whole new kind of fried ‘rice’ every time! When it comes to healthier things to eat, keeping them new and refreshing is key to turning it into a habit.

If you haven't tried barnyard millet yet, this Millet Fried rice is a great place to start! Low GI (excellent for type2 diabetes) + Vegan + Gluten-free!

Toss the vegetables in a little oil until cooked, but still crunchy. Season with your favorite stir-fry sauce, and finally toss in the cooked millet.

If you haven't tried barnyard millet yet, this Millet Fried rice is a great place to start! Low GI (excellent for type2 diabetes) + Vegan + Gluten-free!

Serve hot with a garnish of roasted peanuts and spring onions! Trust me, just close your eyes and you’ll forget that it isn’t regular fried rice you’re eating!

If you haven't tried barnyard millet yet, this Millet Fried rice is a great place to start! Low GI (excellent for type2 diabetes) + Vegan + Gluten-free!

When you make these (which I really think you SHOULD!), be sure to SHARE YOUR PHOTOS with me through Facebook, Instagram or Twitter. I’d love to see what you cook from here and will share it with pride on my social media feeds.

Millet Fried ‘Rice’

Created by Tina Dawson on April 27, 2017

If you haven't tried barnyard millet yet, this Millet Fried rice is a great place to start! Low GI (excellent for type2 diabetes) + Vegan + Gluten-free!

  • Prep Time:15m
  • Cook Time:20m
  • Total Time:35m
  • Serves: 2
  • Yield: About 4 -5 cups

Ingredients

For the Millet 'rice'

  • 1 c barnyard millet (or any other)
  • 2 c water
  • Salt to taste

For the stir-fry

  • 1 tbsp. vegetable oil
  • 3/4 c chopped onion
  • 3/4 c chopped bell peppers
  • 1/2 tsp. grated ginger
  • 1 tsp. grated garlic
  • 3 green chillies
  • 1 c frozen peas+carrots
  • 1 tbsp. sambal oelek (chilli paste)
  • 1/2 tsp. low-sodium soy sauce
  • Salt + Ground Black Pepper to taste

Garnish

  • a handful of roasted peanuts
  • 2 Spring onion (greens), chopped

Instructions

  1. Rinse the millets until the water runs clear. Drain and set aside.
  2. In a large pan, bring 2 cups of water to the boil and add the rinsed millets. Cover and let simmer over medium heat until all the water has been absorbed and the millets are cooked. It should take <10 minutes.
  3. Transfer to a fine meshed sieve, rinse under tap water to wash off the starch, drain and spread out on a plate to cool off.
  4. In the same pan, heat some oil and sauté the grated ginger and garlic until fragrant and golden brown. Add the chopped onions, bell peppers, peas and carrots and stir-fry on medium-high heat until the vegetables are cooked, yet crunchy.
  5. Season with the sambal oelek, soy sauce, salt and pepper.
  6. Finally, add the cooked millets and stir until incorporated.
  7. Garnish with roasted peanuts and spring onions and serve hot!
  • Print
If you haven't tried barnyard millet yet, this Millet Fried 'rice' is a great place to start! Low GI (excellent for type2 diabetes) + Vegan + Gluten-free!

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Filed Under: All Recipes, Asian style, Cuisines, Gluten-free, Lunch/Dinner, Table for two, Vegan, Vegetarian Tagged With: barnyard millet, fried rice, sambal oelek, Vegetables

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Reader Interactions

Comments

  1. Patty @ Spoonabilities says

    April 28, 2017 at 7:32 pm

    Fried rice is one of my favorite things…who does not love that!? What a great twist to an all-time fav — I have got to try this!

    Reply
    • Tina Dawson says

      April 30, 2017 at 9:17 pm

      I hope you like it Patty! 🙂

      Reply
  2. Elaine @ Dishes Delish says

    April 28, 2017 at 1:10 pm

    I love millet and so doesn’t my hubby. I love all the veggies you’ve added and can’t wait to try your recipe as it looks so delicious!

    Reply
    • Tina Dawson says

      April 28, 2017 at 1:43 pm

      Thanks so much Elaine!

      Reply
  3. Dahn says

    April 28, 2017 at 12:49 pm

    Looks fabulous, this looks like it could be a main course for me, I love the fresh ginger and the chili paste in the dish.

    Reply
    • Tina Dawson says

      April 28, 2017 at 12:50 pm

      I hope you try it, Dan!

      Reply
  4. Hannah Healy says

    April 28, 2017 at 12:03 pm

    Wow! This looks amazing. Fried rice is one of my favorite things.

    Reply
    • Tina Dawson says

      April 28, 2017 at 12:51 pm

      Mine too, thanks!

      Reply
  5. Kristina @ Love & Zest says

    April 28, 2017 at 12:02 pm

    What a healthy bowl! Great pictures too!

    Reply
    • Tina Dawson says

      April 28, 2017 at 12:51 pm

      Thanks Kristina!

      Reply
  6. Catherine says

    April 28, 2017 at 11:55 am

    I love your twist on fried rice! I have millet in the pantry actually, so I will definitely be trying this!

    Reply
    • Tina Dawson says

      April 28, 2017 at 12:52 pm

      Let me know how you like it, Catherine!

      Reply

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Hi! I'm Tina - the human behind all the content you see on this blog. Welcome to my little corner of the internet where I create flavorful and unique plant-based recipes.

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