Millet is a rising star among whole-grain enthusiasts. With its high-fiber, high-protein nutritional profile and a taste akin to corn, it is becoming increasingly popular and common in both household kitchens and on the menu at restaurants. Learn how to cook millet so that it is a delightfully fluffy and appetizing, every single time.

Millet can be intimidating to cook, and if you don’t do it right, you may reject it as too chewy and textured for your liking. Don’t make the mistake of shunning millet simply because you haven’t learned how to cook it correctly.

Millet is an ancient seed that heralds from Africa and northern China. About two-thirds of the world’s population regularly enjoys millet. In the United States, it has only become popular over the past few years with the rising interest in dietary fiber and healthier sources of carbohydrates. The grain looks a lot like birdseed (and actually is used in birdseed!) before it is cooked, but turns out to be surprisingly light and mild in texture and taste after it is boiled in water. It has nutty overtones but is neutral enough to be versatile, fitting into just about any dish that would otherwise call for white rice.

In a 100-gram serving of millet, there are 378 calories, 4.2 grams of fat, 195 milligrams of potassium, 9 grams of dietary fiber, 11 grams of protein, and plenty of iron, vitamin B6, and magnesium. Learn how to cook millet the right way and enjoy!

Step By Step: How to Cook Millet

1. Assemble 1 cup of raw millet, 2 cups of water, a dash of salt, and 1 tablespoon unsalted butter. One cup of dry millet will make about 3.5 cups of cooked millet, so adjust the ingredient amounts accordingly. If you are looking for a porridge-like consistency, use 3 cups of water per 1 cup of millet.
2. Toast the millet in a dry saucepan over medium heat to bring out its nutty flavor. Use a spatula to mix it while it heats for about 3-4 minutes. The grain’s color will turn golden brown.
3. Increase the heat to high, add the water, and toss in the salt. Stir.
4. Once the water reaches a boil, reduce the heat to a simmer.
5. Add in the butter, give the mixture a good stir, and place a lid on the saucepan. Let simmer on low heat for about 15 minutes. Be careful not to lift the lid off the pan or stir the mixture too often, as doing so will alter the texture of the millet. However, if you have opted for a thinner, porridge-like millet, you can stir occasionally as the millet simmers.
6. After 15 minutes, or once the grains have absorbed most of the water, remove the pan from the heat and let sit with the lid on for about 10 minutes. These last 10 minutes are crucial for the millet to continue to absorb the remaining water and reach the right consistency.
7. After 10 minutes have passed, remove the lid and use a fork to fluff the millet. Serve immediately.

But don’t stop there.

Millet is splendid simply cooked with only a bit of butter and salt to enhance its natural flavors, but millet works even greater wonders in more complex dishes! These savory millet cakes are infused with the flavors of carrot, cilantro, and curry spice. Or, you could go the sweet route with this morning recipe for honey apricot millet with blueberry compote and toasted almonds. It’s a breakfast to fuel your body and soul!

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Millet Porridge Image from Shutterstock

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Teff originates in Ethiopia, where it is used to make traditional sourdough flatbread, injera. Today, teff is climbing the ladder of popularity among healthy grains and proving itself to be a superfood that is both tasty and gluten-free.

Before you jump the gun, read about what you are getting yourself into.

Teff has now earned international credibility, with the most teff grown in the U.S. coming from Idaho. It is the tiniest of all grains and survives in most climates. In one cup of cooked teff, there are 255 calories, 2 grams of fat, 7 grams of dietary fiber and 10 grams of protein. Teff is also an excellent source of calcium, which is not normally found in grains, and iron, providing 12 percent and 29 percent of your recommended daily allowance, respectively. The ancient grain is also rich in vitamin B6, thiamin, riboflavin, niacin and folate.

Protein-packed teff also provides your body with all eight essential amino acids. It has been estimated that Ethiopians get approximately two-thirds of their dietary protein from teff. Many long-distance runners in Ethiopia attribute their performance energy and overall health to teff.

For those of you who are diabetic, consider adding teff to your diet. The grain is effective in controlling blood sugar levels on account of containing some 20 percent to 40 percent resistant starches and boasting a low-glycemic index.

Teff’s fiber content is also of vital importance. Not only does fiber improve digestion, combating constipation and other gastrointestinal diseases, it also contributes to weight regulation and reaps cardiovascular benefits.

In Ethiopia, teff is often ground into flour and used to make the fermented, spongy injera bread, which acts as an edible serving plate, so to speak. In the Western diet, it is often used in baked goods, breads, snacks, pancakes, and cereals. Its flavor is light, mild and slightly sweet.

Aylin Erman is founder of GlowKitchen. There she shares step-by-step picture recipes of her plant-based creations. Aylin lives and works in Istanbul as a writer and editor at the country’s first-ever green-living and sustainability platform, Yesilist. Like her on Facebook and follow her on Twitter to keep up with food news and recipes.

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Photo Credit: A. Davey

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Pass on the brown rice and quinoa and add more excitement to your dishes with these healthy grains and seeds!

The following healthy grains and seeds have elite status in the foodie world. Not only do they balance fiber with protein and offer an extensive list of nutrients that’ll keep you energized long after mealtime, they also taste really good. Enjoy!

5 Healthy Grains To Try ASAP

Amaranth

Amaranth was domesticated as early as 4000 BC. Like many other healthy grains, it’s incredibly high in protein and thus great for food for vegans and vegetarians. Amaranth contains more of the amino acid lysine, which helps in collagen production, than other grains and is rich in iron, magnesium, and calcium as well.

Nutritional Profile: One cup of cooked amaranth has 251 calories, 4 grams of fat, 5 grams of dietary fiber, 9 grams of protein, 12 percent of the RDA of calcium and 29 percent of the RDA of iron.

Pearled Barley

All barley has to have the hull removed in order to be edible, but pearled barley also has the bran removed, which allows it to cook faster. Among healthy grains, barley is a top source of B vitamins. Vitamin B9, known as folic acid, is particular beneficial in preventing birth defects in pregnant women.

Nutritional Profile: One cup of cooked barley contains 193 calories, 1 grams of fat, 4 grams of protein, 6 grams of dietary fiber, 2 percent of the RDA of calcium, and 12 percent of the RDA of iron.

Buckwheat

Buckwheat is a fruit seed originally from China, that later spread to Europe and Russia. In the US, it is celebrated at the annual buckwheat festival in West Virginia. It contains all eight essential amino acids, including lysine.

Nutritional Profile: One cup of cooked buckwheat groats contains 155 calories, 1 gram of fat, 5 grams of dietary fiber, 6 grams of protein, and 7 percent of the RDA of iron.

Bulgur

Bulgur is the by-product of wheat kernels that have been steamed, dried, and crushed. It is a staple in the Middle Eastern diet and is available as coarse, medium, and fine. Coarse bulgur is great for pilaf or stuffing, medium-grind is for cereals, and fine bulgur is for tabbouleh. It is low in calories, along with high levels of fiber and protein.

Nutritional Profile: One cup of cooked bulgur has 151 calories, 8 grams of dietary fiber, 6 grams of protein, 2 percent of the RDA of calcium, and 10 percent of the RDA of iron.

Millet

Millet does not form acid in the body and is thus a great complement to an alkaline diet. The seed is highly digestible and gluten-free, which is ideal for celiacs. It’s also a great source of energy with plenty of protein, B-complex vitamins, iron, magnesium, phosphorus, manganese, potassium, essential amino acids, and phytochemicals.

Nutritional Profile: One cup of cooked millet contains 207 calories, 2 grams of fat, 2 grams of dietary fiber, 6 grams of protein, and 6 percent of the RDA of iron.

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