Mediterranean Spiced Millet and Vegetables

Enjoy Delicious Millet for a Healthy Mediterranean Diet!

Healthy whole grains are an important component of the Mediterranean Diet. I love incorporating healthy whole grains with vegetables or grass-fed meat into meals for the family. On of my favorite grains is millet. It is  a North African grain high in fiber, that is gluten free and has a great texture. It’s also high in magnesium, which is great for your  heart health. Millet is technically a seed, but is included on grain lists because of it’s culinary uses. It can be made into a creamy creation or fluffy with grains easily separating. I also highly recommend incorporating ground millet in your baking recipes.

This recipe was created for high profile flavor for a friend on a grain free diet that only allows or quinoa, millet or teff. When on a restrictive diet for health reasons it is helpful to have some recipes on hand that you can pronounce as delicious.

This easy recipe is delicious served with sliced tomatoes and cucumber. I also served mine to our family with toasted sourdough bread. This is a wonderfully fulfilling dinner meal that goes well with a crunchy Greek salad.


Millet for Mediterranean Diet

Mediterranean Spiced Millet and Vegetables

Christine Dutton
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 6
Calories 246 kcal


  • 1 cup millet
  • 2 1/2 cups beef, chicken or vegetable broth
  • 3 tbsp. extra virgin olive oil
  • 1 medium red or white onion, chopped
  • 2 stalks celery, chopped
  • 4 medium peeled carrots
  • 1/2 tsp garlic powder
  • 1 tsp cumin
  • 1/2 tsp Aleppo pepper
  • 1 tsp turmeric
  • 1 cup pureed tomatoes
  • salt and pepper to taste
  • 1/2 cup chopped cilantro
  • 1/4 cup pan toasted pepitas (pumpkin seeds)
  • extra virgin olive oil for drizzling


  • Cook millet, broth and salt and pepper to taste in a rice cooker or medium sized sauce pan fitted with lid. Cook until liquid is entirely absorbed.
  • Meanwhile, sauté onion and celery in olive oil in a large non-stick frying pan or cast iron skillet until translucent. Add garlic and sauté for two additional minutes.
  • Boil carrots in water until tender. Drain to cool, slice and set aside.
  • Once millet is fully cooked, add to the skillet. Add tomatoes, garlic powder, cumin, Aleppo pepper, turmeric and tomatoes. Add salt and pepper to taste. Cook on low to medium for approximately 10 minutes. Add carrots to the millet and cook for just a couple more minutes to incorporate the flavors.
  • Plate millet and garnish with cilantro and pepitas. Drizzle with extra virgin olive oil.


Calories: 246kcalCarbohydrates: 33gProtein: 6gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 1gSodium: 439mgPotassium: 365mgFiber: 5gSugar: 5gVitamin A: 7413IUVitamin C: 8mgCalcium: 35mgIron: 2mg
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About the Author: Christine Dutton
Christine is the Wellness Manager with Mediterranean Living. She is passionate about wellness, fitness and food. Basically, she runs to eat! You can find her in the kitchen, experimenting with recipes or in the great outdoors on a long training run. She has a long-time love for Asian and Mediterranean cuisine and she particularly loves cooking with vegetables. She considers making vegetable carpacios to be a hobby. You can count on her to do too early stalking of farm fields in Hadley for local asparagus and waiting with baited breath for the Mountain View CSA and Golonka Farm Stand to open for the summer season. She loves supporting the local food economy through her service with the River Valley Market board of directors in Northampton, MA.
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