Grains & Starches

Millet

An ancient, gluten-free grain that cooks fluffy or creamy at will.

Also known as: pearl millet, foxtail millet, bajra

Overview

Millet is a group of small-seeded ancient grains cultivated for thousands of years across Africa and Asia. Naturally gluten-free, it is a dietary staple in West Africa and India and is enjoying renewed attention worldwide for its versatility and nutrition.

Its texture is remarkably adaptable: toasted and simmered with less water it fluffs up like couscous, while cooked with more liquid and stirred it turns creamy like polenta or porridge. Mild and slightly sweet, it takes on the flavors around it.

Culinary Uses

Simmered as a fluffy side dish in place of rice or couscous.
Cooked with extra liquid into creamy porridge or a polenta-style base.
Toasted before cooking for a nuttier flavor and separate grains.
Added to salads, pilafs, and veggie burgers for texture.

Flavor Profile

Mild, slightly sweet, and corn-like with a gentle nuttiness.
Fluffy and separate or soft and creamy depending on liquid and stirring.
Toasting deepens its flavor considerably.

Storage

Store uncooked millet in an airtight container in a cool, dry pantry for months.
Refrigerate cooked millet for up to five days.
Freeze cooked portions for longer storage.

Preparation

Rinse before cooking to remove any dust and bitterness.
Toast in a dry pan until fragrant for fluffy, separate grains.
Use roughly two parts liquid to one part millet, adjusting for creamier results.

Nutrition

Millet is a good source of complex carbohydrate for lasting energy.

It provides plant protein, fiber, and a range of minerals, all gluten-free.

Magnesium

Supports muscle and nerve function.

Fiber

Aids digestion and satiety.

B vitamins

Contribute to energy metabolism.

Dietary Considerations

Naturally vegan, vegetarian, gluten-free, and dairy-free.
A useful whole grain for those avoiding gluten.

Nutrition information is educational and approximate; it varies by variety, portion, and preparation, and is not a substitute for professional dietary advice.

Common Pairings

Vegetables and legumes in grain bowlsMilk, honey, and fruit in porridgeCumin, coriander, and turmeric in Indian dishesGroundnut and leafy greens in West African meals