Mix things up with your usual stir-fry featuring white or brown rice by opting for whole grain millet instead! The rich, corn-like flavor will add a delicious je ne sais quoi to your meal that your gluten-free guests will rave about.
Millet Veggie Stir Fry
Recipe developed by Jessica Corwin, MPH, RDN
2 cups water
Pinch of salt (optional, merely to enhance the flavor of the grain)
½ cup whole grain millet
2 tablespoons (refined) sesame or canola oil
1 cup vidalia onion, sliced
2 cloves garlic, minced
2 teaspoons fresh ginger, minced
1 large head of broccoli florets, cut into bite-size pieces
1 cup carrots, sliced
1 cup bok choy, sliced
1 cup snow peas or sugar snap peas
5-oz. can water chestnuts
¼ cup cashew pieces
1 tablespoon gluten-free soy sauce (or tamari sauce or Bragg’s liquid aminos)
1 tablespoon rice vinegar (unseasoned)
1 tablespoon honey
1 tablespoon cornstarch or arrowroot starch
- In a medium saucepan, bring water and salt to a boil. Add millet and allow to return to a boil. Cover, reduce heat to low and simmer for 35 minutes or until grain has absorbed the majority of the liquid.
- As the millet is cooking, in a small bowl combine soy sauce (or tamaria or Bragg’s), rice vinegar, honey and cornstarch. Whisk until combined.
- Place a large wok or sauté pan over medium-high heat. Once warmed add oil and onion, cook until translucent, roughly 5 minutes. Add garlic and ginger. Allow to cook for another minute or two. Add remaining vegetables, sauté until cooked through and crisp-tender. Sprinkle vegetable mixture with cashews, millet and drizzle sauce over top, stir to combine. Remove from heat.
- Serve immediately and enjoy!
Nutrition Information per serving: Calories 290; Total Fat 12g; Sat Fat 2g; Sodium 290mg; Total carbs 41g; Fiber 7g; Sugar 11g; Protein 8g; Vitamin A 130%; Vitamin C 130%; Calcium 8%; Iron 15%