Vegan Millet Casserole Packed with Vegetables
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In honor of World Vegan Day, Maya asked me to create a recipe using their products.
For those who don't know, Maya has a huge variety of legumes, grains, nuts, and spices that are perfect for any vegan or anyone looking to improve their nutrition.
Honestly, I got a bit excited when I went on their website to choose ingredients for this recipe.
I felt like a kid in a candy store and got a little lost in the wide range of products.
In the end, I decided to make a vegan millet casserole packed with vegetables.
Now, I know what you’re thinking:
"Seriously? It’s World Vegan Day and he’s bringing us millet?"
Well, I hope you leave that skepticism behind because this is one grain you really should have in your kitchen.
Millet is a staple grain commonly consumed in Asia and Africa. (Ever heard of Teff used for Injera? Teff is actually a type of millet. Bet you didn't know that!)
And you probably didn't know there are many varieties like Sorghum, Proso, Kodo, and Pearl millet, which is the most common type.
Why is Millet Good for You?
Compared to other grains like rice, corn, and wheat, millet's nutritional value is high and nourishing, similar to wheat and even superior in certain metrics.
Millet is gluten-free, making it perfect for Celiacs and those with gluten sensitivities.
Check out these fantastic values. It's no wonder millet is a popular staple food worldwide.
100g of uncooked millet contains:
1481 kJ (Compare to 360 kcal in corn, 1527 kJ in rice, 1361 kJ in wheat)
11g protein (3g in corn, 7g in rice, 12g in wheat)
75g carbohydrates (19g in corn, 79g in rice, 71g in wheat)
3.3g fat (1g in corn, 1g in rice, 1.5g in wheat)
6.3g dietary fiber (3g in corn, 1g in rice, 1.2g in wheat)
4.4mg iron (0.5mg in corn, 0.8mg in rice, 3.2mg in wheat)
28mg calcium (2mg in corn, 28mg in rice, 29mg in wheat)
About the Casserole
This vegan millet casserole is full of my favorite vegetables, but you can add any veggie you like.
I used a variety of Maya spices to my personal taste because millet itself has a very delicate flavor and needs proper seasoning.
To keep the casserole stable so it doesn't fall apart, I used ground flaxseed mixed with a bit of water, but you could also use raw tahini.
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How to enjoy it?
3 slices of this casserole make a wonderful carbohydrate portion—low in calories and rich in fiber—that will help provide energy, satiety, and balance blood sugar levels throughout the day.
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Nutritional Values:
One serving (out of 20) weighing 80g contains:
85 kcal
2g protein
12g carbohydrates
4g fat
1g dietary fiber
1mg Vitamin B
12mcg calcium
Another wonderful recipe for a low-calorie casserole
Vegan Millet Casserole
Ingredients
- 1 cup Maya Millet 220g
- 2.5 cups water
- 4 tbsp Maya Olive Oil
- 0.5 tsp Maya Chili Flakes
- 1 tsp Maya Ground Turmeric
- 0.5 tsp Maya Ground Nutmeg
- 0.5 tsp Maya Bay Leaves
- 0.5 tsp Maya Allspice
- 1 tsp Maya Garlic Flakes
- 0.4 tsp Maya Citric Acid
- 2 carrots grated
- 2 zucchini grated
- 1 onion grated
- 0.5 cup parsley
- 3 tbsp Maya Flaxseeds
- 3 tbsp water
- 1 handful Maya Natural Pecans 35g
Instructions
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In a small bowl, combine the ground flaxseeds and 3 tablespoons of water. Mix and set aside for at least half an hour until it forms a thick jelly.
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Pour one cup of millet into a pot and toast it over low heat for about 2-3 minutes.
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Add 2.5 cups of water along with the spices and olive oil.
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Add salt to taste and bring to a boil over high heat.
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Lower the heat and cook with a closed lid for about 12-15 minutes until all the liquid is absorbed by the millet.
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Preheat the oven to 200°C.
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Transfer the cooked millet to a bowl, add the grated vegetables and the flax "jelly," and mix well.
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Transfer the mixture to a 20x30 cm baking pan.
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Bake for half an hour.
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Remove from the oven and let it cool completely before serving.
