Millet pilaf very simple – tasty and rich in iron!

Millet pilaf

This millet pilaf is a great way to add iron, and you can prepare it as a supplement with your favorite protein (part of grilled chicken or fish, a piece of burger veggie, tofu, a piece of cheese () or as consumed). standalone dish with a cup of yogurt and a bowl of lettuce.

Compared to other cereals, millet has a relatively low glycemic index, which means that it has a lower effect on raising blood sugar levels, such as rice, corn, and salt. Because the nutrients in millet enter the bloodstream more slowly, our blood sugar levels will remain stable longer and we will feel fuller.

Recent research has also revealed that this ancient cereal affects healthy iron levels in the blood. Specifically, a link was found between the consumption of millet and higher hemoglobin levels – a protein rich in iron that gives red blood cells a recognizable color and transports oxygen throughout the body. Low levels of this biomarker may indicate anemia; in which case the body lacks red blood cells that would transport enough oxygen to all the cells in the body.

It is estimated that 10% of women (during our menstrual period) have iron deficiency, as do 9% of children aged 12 to 36 months. So a meal with millet will do us good for many of us.

Bonus events worth knowing: Compared to other cereals, millet also has a relatively low carbon footprint (the lower the carbon footprint, the better for the planet), because cultivating millet requires less water and grows successfully at high temperatures.

Millet pilaf – recipe


  • 1 cup millet
  • 2 cups vegetable broth
  • 1 small chopped onion
  • 3 cloves of garlic, finely chopped or chopped
  • 1-2 sticks or celery twigs, finely chopped
  • 1 carrot, chopped
  • ¼ cup frozen pea
  • 2 tablespoons olive oil
  • ½ tablespoon cumin seeds (can also be cumin powder)
  • Fresh thyme
  • ½ tablespoons Provencal species
  • Freshly crushed sea salt and pepper


  1. Prepare the millet separately. Start by mixing 2 vegetable broth and 2 cups water in a medium-sized sherpa and bring the liquid to a boil. Add the millet and cook until smooth for 5 to 10 minutes. Put out the fire.
  2. In a separate pan, heat the olive oil, add the cumin seeds and fry slightly until golden brown, about 30 seconds.
  3. Add the garlic and garlic and cook on the fire for a minute or two.
  4. After that, add the carrot and celery and continue to cook.
  5. When the onion turns to glass, add the peas.
  6. Cook for another minute, then stir in the Provencal spice mixture. Put out the fire.
  7. Add finely chopped fresh thyme (without twigs), salt and pepper.
  8. Using a fork, separate the cooked millet – mix the stewed vegetables with the spices.

Serve with a protein food you want (meat, fish, burger veggie, tofu, a piece of cheese …) and a bowl of lettuce. Via Ezhukov / iStock Getty

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