Vegan Millet Casserole With Loads of Vegetables

For World Vegan Day, Maya (an Israeli pantry-food brand) asked me to shoot a recipe using their products.

If you're not familiar with Maya, they have a huge selection of legumes, grains, nuts, and spices—great staples for vegans or anyone looking to eat a little better.

Honestly, I got a little excited when I opened their website to pick out ingredients for the recipe.

I felt like a kid in a candy store. A slightly overwhelmed kid in a very well-stocked candy store.

Eventually, I settled on a vegan millet casserole packed with vegetables.

Now, I know what you're thinking:

"It's World Vegan Day, and he's celebrating with... millet?"

Stick with me. This is one grain that really deserves a place in your kitchen.

Millet is widely eaten across Asia and Africa. (Know teff, the grain used to make injera, Ethiopian flatbread? It's part of the broader millet conversation, too. How's that for a little grain trivia?)

There's a whole world of these small grains to explore, including sorghum, proso millet, kodo millet, and pearl millet, the most widely grown millet variety.

What's So Great About Millet?

Millet holds its own nutritionally against other grains, such as rice, corn, and wheat. Its nutrient profile is comparable to wheat's, and it comes out ahead on some measures.

Millet is naturally gluten-free, so it can be a good option for people with celiac disease or gluten sensitivity.

Take a look at those nutrients. It's no surprise that millet is an everyday staple in so many parts of the world.

100 g (3.5 oz) of uncooked millet contains:

1481 calories (360 in corn, 1527 in rice, 1361 in wheat)

11 g protein (3 g in corn, 7 g in rice, 12 g in wheat)

75 g carbohydrates (19 g in corn, 79 g (2.8 oz) in rice, 71 g (2.5 oz) in wheat)

3.3 g fat (1 g in corn, 1 g in rice, 1.5 g in wheat)

6.3 g dietary fiber (3 g in corn, 1 g in rice, 1.2 g in wheat)

4.4 mg iron (0.5 mg in corn, 0.8 mg in rice, 3.2 mg in wheat)

28 mg calcium (2 mg in corn, 28 mg in rice, 29 mg in wheat)

A Little About This Casserole

This vegan millet casserole is full of vegetables I love, and you can add other vegetables you enjoy, too.

I used a mix of Maya spices to suit my taste. Millet itself has a very mild flavor, so don't be shy about seasoning it.

To help the casserole hold together instead of falling apart, I used flaxseed mixed with a little water. You can also use tahini straight from the jar.

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How Does It Fit Into a Meal?

3 pieces of this casserole make a great, light carbohydrate portion, with fiber to help keep you satisfied and carbohydrates to fuel your day. Pairing fiber with carbohydrates can also help support steadier blood sugar.

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Nutrition:

One serving, or 1 of 20 pieces, weighing 80 g (2.8 oz), contains:

85 calories

2 g protein

12 g carbohydrates

4 g fat

1 g dietary fiber

1 mg vitamin B

12 mcg calcium

Another delicious, light casserole recipe

Vegan Millet Casserole

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 1 hour 10 minutes

Yield 20 servings

Ingredients

• 1 cup Maya millet 220 g (7.8 oz)
• 2.5 cups water
• 4 tablespoons Maya olive oil
• 0.5 teaspoon Maya crushed red pepper flakes
• 1 teaspoon Maya ground turmeric
• 0.5 teaspoon Maya ground nutmeg
• 0.5 teaspoon Maya bay leaves
• 0.5 teaspoon Maya allspice
• 1 teaspoon Maya dried garlic flakes
• 0.4 teaspoon Maya citric acid
• 2 carrots, grated
• 2 zucchini, grated
• 1 onion, grated
• 0.5 cup parsley
• 3 tablespoons Maya flaxseed
• 3 tablespoons water
• 1 handful Maya raw pecans 35 g (1.2 oz)

Instructions

1. In a small bowl, stir together the flaxseed and 3 tablespoons water. Set aside for at least 30 minutes, until a thick gel forms.
2. Add 1 cup millet to a saucepan and toast over low heat for 2–3 minutes.
3. Add 2.5 cups water, the spices, and the olive oil.
4. Season with salt to taste and bring to a boil over high heat.
5. Reduce the heat, cover, and cook for 12–15 minutes, until the millet has absorbed all the liquid.
6. Preheat the oven to 200°C (400°F).
7. Transfer the millet to a bowl. Add the grated vegetables and flaxseed mixture, and mix well.
8. Transfer to a 20 × 30 cm (about 8 × 12-inch) baking dish.
9. Bake for 30 minutes.
10. Remove from the oven and let cool thoroughly before digging in.