How to Cook Millet That Tastes Good

When I was in an active Crohn’s flare, there was a period where I couldn’t tolerate many grains–even the gluten-free ones. I took a chance on millet as a gluten-free grain alternative but up until then, I had only associated it with bird food. After I purchased some at the local health food store I immediately Googled, “How to cook millet.” Unfortunately, every millet recipe I tried left me disappointed. The texture was off, the flavor was meh, and while edible, it wasn’t particularly enjoyable. Then, one night I decided to try something different and nearly botched the whole thing. What started as an accident, turned into my preferred way to cook savory millet.

But, before I teach you how to cook millet (that tastes good), you might be wondering, what the heck is millet?

What is Millet?

Millets, while often considered ancient grains, are technically small-seeded grasses, of which there are several varieties. Because millets are hardy and resilient to harsh conditions, they’ve been cultivated for thousands of years. From arid landscapes to more temperate regions, millets thrive where other crops do not, making them an adaptable and reliable food source for various cultures, particularly on the continents of Asia and Africa.

In India, China and many African cuisines, millet and millet flour are often used in porridges and traditional breads, as well as couscous, or as a substitute for rice.

More recently, millet has seen a resurgence in popularity in Western dishes because it’s naturally gluten-free. However, cross-contamination with gluten-containing grains is likely due to storage and processing practices, so look for certified gluten-free labeling if you have Celiac Disease.

Nutritional Considerations

Macro and Micronutrients

While the nutrient profile of each variety of millet will vary slightly, they’re comprised primarily of starchy carbohydrates and some protein.

In terms of micronutrients, millet is a great source of phosphorous, magnesium, folate and iron.

While millet does contain some fiber, the net carbohydrate levels are still relatively high, so it’s best to eat as a side with plenty of non-starchy veggies, protein and healthy fats to maintain balanced glucose levels.

Anti-Nutrients

Like many grains and nuts, millet contains anti-nutrients such as phytic acid which can reduce the absorption of critical minerals such as iron and zinc, calcium, potassium and magnesium. Additionally, millet contains goitrogenic polyphenols, which can negatively affect the thyroid when consumed in high quantities.

Fortunately, if millet doesn’t feature regularly on your home menu and you maintain a varied and balanced eating pattern, the impact of anti-nutrients shouldn’t pose a significant problem. However, there are easy steps you can take to mitigate these effects.

Soaking Millet

Fermenting, soaking, or sprouting millet can help reduce anti-nutrient levels, enhancing its digestibility and improving mineral absorption within the body. It’s a simple process: place it in a bowl of water, cover it and let it sit at room temperature overnight. The next day, drain the water and rinse the millet thoroughly before cooking.

Savory Millet Recipe Ingredients

My secret for how to cook millet: Use stock instead of water, triple the amount of liquid typically called for and add high-quality extra virgin olive oil. The addition of garlic, shallots and thyme results in a delicious savory millet with a warm, nutty flavor.

Organic Low-Sodium Chicken Broth or Stock – This adds a touch of protein and subtle flavor. Beef broth works too. To make this millet recipe vegan, use vegetable broth or water. Regardless, you’ll need 2 cups of liquid. I prefer using low-sodium stocks so I can control the amount and type of salt used.

Pearled Millet – This is the most common food-grade millet (and the only variety I’ve tried), but there are others. The package may just say “hulled millet.” A half cup yields plenty once cooked.

Extra Virgin Olive Oil – A high-quality EVOO adds flavor, healthy fat and important polyphenols. It also helps to keep the millet from sticking together and gives it a smoother texture. You’ll need 1 tablespoon. [Get 10% off your first order at Pour Olive]

Shallot and Garlic – One medium to large shallot and one large clove of garlic add mild, delicate flavor to this millet recipe without overpowering it. If shallots aren’t available any small onion will work.

Fresh Thyme – Nothing pairs with shallots, garlic and olive oil like fresh thyme. Remove the leaves from the woodiest stems until you have about a tablespoon. If you’re out of fresh thyme, use 1 teaspoon of dried instead.

Fine Sea Salt – ¼ teaspoon of sea salt harmonizes the flavors and has more nutrients than the sodium the add to chicken stock. If you aren’t using a low-sodium stock you can always leave the sea salt out and add a little to taste afterward.

Walnuts – Chopped walnuts enhance the nutty flavor of this savory millet recipe and add a satisfying crunch (plus a dose of healthy essential omega fatty acids). ¼- ½ cup of chopped walnuts will do. Look for sprouted walnuts if you can find them. I buy mine from Thrive Market [Enjoy 40% off your first box with my partner link].

How to Cook Millet (Without Pre-Soaking)

1. First things, first, crush and dice the garlic and set it aside to rest to activate the alliinase enzyme. Alliinase has wonderful anti-inflammatory properties.
2. Next, in a wide skillet on medium-low heat, toast the millet in a dry pan. Gently shake the pan back and forth every 30-60 seconds for about 5 minutes or until fragrant. It should smell like nutty popcorn. (If you’re in a hurry, you can skip toasting the millet, but it enhances the flavor.)
3. Meanwhile, chop the shallot and remove the thyme leaves from the woodiest stems, until you have about 1 tablespoon.
4. Once the millet is toasted, pour the olive oil over it, add the shallots and garlic, and stir to combine. Cook for about 1-2 minutes, keeping an eye on it so it doesn’t burn. The millet will brown very quickly.
5. Carefully add the broth (it will sputter due to the hot pan). Add the sea salt, and increase the heat to a boil, then reduce to a simmer, add the thyme, cover and let cook for 15-20 minutes, or until the liquid is absorbed. Just like rice, resist the temptation to lift the lid often as this will release necessary steam.
6. Let the millet stand for a couple of minutes, then fluff it with a fork and sprinkle in the chopped walnuts if desired.

And that is how to cook millet that tastes good!

What to Eat with Savory Millet

You can pair this savory millet recipe with just about anything, but I recommend it as a small side served with lots of non-starchy veggies like Sautéed Brussels Sprouts and a protein of your choice (my Rosemary Garlic Chicken recipe is fantastic). It’s a tasty substitute for brown rice in my Za’atar Chicken Recipe.

To retain the fluffy texture, millet reheats best in a steam oven. Otherwise, it tastes best consumed the day of unless mixed into another warm, high-moisture dish such as a soup or stew.

The grittier second-day texture pairs well against Creamy Broccoli Soup when used as a garnish.

Don’t forget to pin this recipe so you can return to it again later!

How to Cook Millet That Tastes Good

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Chelsea L. Allard
• Prep Time: 5 minutes
• Cook Time: 25 minutes
• Total Time: 30 minutes
• Yield: 2 ½ cups 1x
• Category: Side
• Method: Simmer
• Cuisine: Asian/African
• Diet: Gluten Free

Print Recipe

Pin Recipe

---

Description

Finally, a recipe for how to cook millet that actually tastes good! Simple steps and savory ingredients create this fluffy gluten-free side dish that pairs just as well with non-starchy veggies and various proteins as it does with creamy soups or stews. The warm, nutty flavor of this millet recipe does not disappoint.

---

Ingredients

Scale 1x2x3x

2 cups low-sodium chicken broth

1/2 cup pearled millet

1 tablespoon high-quality extra virgin olive oil

1 medium to large shallot, chopped

1 large clove garlic, crushed and diced

1 tablespoon fresh thyme (or 1 teaspoon dried)

1/4 teaspoon fine sea salt

1/2 cup sprouted walnuts, chopped (optional)

Cook Mode Prevent your screen from sleeping while you cook

---

Instructions

1. Prep the Garlic: Crush and dice the garlic and set it aside to rest to activate the alliinase enzyme.
2. Toast the Millet: In a wide skillet on medium-low heat, toast the millet in a dry pan. Gently shake the pan back and forth every 30-60 seconds for about 5 minutes or until fragrant. It should smell like nutty popcorn. (If you’re in a hurry, you can skip toasting the millet, but it enhances the flavor.)
3. Prep the Shallot: While the millet toasts, chop the shallot and remove the thyme leaves from the woodiest stems, until you have about 1 tablespoon.
4. Cook: Once the millet is toasted, add the olive oil, shallots and garlic, and stir until evenly coated. Cook for about 1-2 minutes, keeping an eye on the millet so it doesn’t burn. It will brown very quickly.
5. Boil: Carefully add the broth (it will sputter due to the hot pan). Add the sea salt, and increase the heat to a boil, then reduce to a simmer, add the thyme, cover and let cook for 15-20 minutes, or until the liquid is absorbed. Just like rice, resist the temptation to lift the lid often as this will release necessary steam.
6. Cool: Let the millet stand for a couple of minutes, then fluff with a fork and sprinkle in the chopped walnuts if desired. Serve with lots of non-starchy veggies and a protein of your choice.

---

Notes

To make this millet recipe vegan, use veggie stock or water instead of chicken broth.

To retain the fluffy texture, millet reheats best in a steam oven. Otherwise, it tastes best consumed the day of unless mixed into another warm, high-moisture dish such as a soup or stew. The grittier second-day texture pairs well against Creamy Broccoli Soup when used as a garnish.