How to cook Millet

January 30, 2018

Believe it or not, Millet is actually a seed.  It is a lovely gluten free alternative to cous cous and is easy to cook.  I have also ground it to a flour like consistency and used it in baking, it is delicious hot or cold – so it is very versatile.

It can be cooked as a porridge (either using wholegrains or milling them first), as a starch for a main meal or even milled into a “flour” for use in baking products.  It is high in starch and with that it is high in most of your B vitamins (mostly thiamine and niacin) as well as being considered a good source (provides >20% RDA) of iron, magnesium, copper, manganese and zinc.

A 1/2 cup cooked serving provides 435 kJ (207 calories), 20g Carbohydrates (low GI), 1g Fibre, 3g Protein.  This is not a complete source of protein since you’re missing the amino acid lysine – so add some beans (which are a great source of lysine) and you have a complete protein.


How to Cook Millet
A recipe for how to cook Millet as a grain
  • 1 cup millet
  • 3 cups water
  1. Rinse it off and remove any stones or unhulled pieces. Cook millet as you would rice but with more water (3 cups water to 1 cup millet). You determine how much water to use depending on how soft you like your grain. You will know your millet is finished because the dark yellow colour will become opaque.




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