Easy High-Protein Millet Pilaf with Baked Feta
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A savory feta bake mixed with the ancient grain and veggie combo makes this the bomb millet pilaf. Full of flavour and easy to make, elevate your grain game with this delicious meal!
When most people think pilaf they think loads of grains, some kind of broth, and a medley of veggies in a skillet.
I love making the dish because of how much freedom it gives me to get creative in the kitchen and that’s exactly what I’ve done this time. For me, a pilaf is always a hit no matter what ingredients you decide to use and this one is no different.
I decided to take the pilaf concept up a notch by trying the dish out with a more unconventional grain, millet.
Loads of folks like to keep millet in the back seat, not really looking at it twice when it comes to a choice of grain for meals which is totally unfair.
Trust me when I say it makes an amazing base for just about any dish that requires grains.
Hearty but still somewhat light, it’s a gluten-free grain with a unique taste and texture that pairs well with the conventional ingredients used to make a pilaf.
Test this recipe out with condiments of your choice but first, have a look at the ones I used below!
Ingredients
Feta bake
A proper cheesy bake can elevate right about any meal, even the humble pilaf. For this recipe, I decided to go for a large tomato, red bell peppers, a dash of olive oil and last but not least, some low fat feta cheese to make the bake.
Halloumi is a great option if you can’t find feta, or you can also opt for cottage cheese to cut back on the fat and sodium content.
Test it out with some tofu if you want this vegan and fancy that subtle nutty flavor. You can also use any color of bell pepper you please and other flavourful oils like sesame or avocado oil would also do.
I used a heirloom tomato for this recipe but you can toss in any you think would do. Turn things up a notch by using some sundried tomatoes if you please!
Millet mix
The recipe comes in two parts and so do the ingredients. The ones above make up the feta bake while the grain, a Moroccan spice blend, veggies, spices, broth, and leafy green make up the millet mix.
Some finely chopped shallots and carrots were the two veggies used for this one but feel free to get creative by adding more. I’d recommend some sweet corn, zuchinni and even mushrooms.
Yellow onions are also a great alternative for those shallots.
Arugula is my favourite substitute for baby spinach so if you can’t find some, you can use that or either of these other substitutes for spinach instead. You could also try out a mushroom broth in place of the vegetable broth here.
How many calories are in this millet pilaf?
You won’t just be getting a scrumptious meal out of this millet pilaf, you’ll also be getting loads of nutrients as well. Two servings of this dish has got right about 424 calories.
Here’s the full rundown of all the macronutrients this meal contains:
kcal 424kcal
Carbs 52g
Fat 17g
Protein 20g
Health benefits of millet
It’s not enough that a meal has got to be tasty to be considered great, I believe it also needs to be healthy too. That’s why it’s important to always make sure whatever you’re eating is good for you!
And, trust me guys, when it comes to this millet pilaf, you won’t have any worries in that department.
egardless of the variety, there are loads of health benefits that come with consuming millet just like how it helps improve digestive health and promotes anti-aging.
You can never go wrong with veggies in your diet and with those tomatoes, carrots and shallot, be rest assured you’ll be fortifying yourself with some of the good health benefits eating fruits and veggies provides.
With a mouthwatering taste and great nutritional value, it’s safe to say this millet pilaf really is the full package.
If you’re looking for recipes alike, take a peak at all these meal plans to find all the greatest vegetarian meals that’ll fit right into any diet you’ve got going on.
How to make the best millet pilaf
A simple, tantilising and nourishing meal in no time!
Super easy millet pilaf that’s protein-boosted and mega tasty. Hit those macronutrient goals today!
Feta Bake
- 1 red bell pepper
- 1 large tomato (heirloom is nice)
- 4 oz low fat feta cheese
- ½ tbsp olive oil
Feta Bake
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In a small baking pan, add the bell pepper and tomato cut into medium chunks and the low fat feta in big pieces. Drizzle olive oil and a generous pinch of salt. Cook in the oven at 250 C / 480 F with the grill on, until the veggies are roasted, around 15-20 minutes.
1 red bell pepper, 1 large tomato, 4 oz low fat feta cheese, ½ tbsp olive oil, Salt to taste
Millet Mix
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Meanwhile, in a medium sized pot, saute over medium heat the diced shallot and carrot with the olive oil.
1 shallot, 1 carrot, ½ tbsp olive oil
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Once the shallot is translucent, add the drained millet, a dash of salt, ras el hanout spice, and continue to mix and cook for one more minute.
1 tsp ras el hanout spice
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Add vegetable broth. If you didn’t soak your millet the night before then you’ll have to add an extra ¼ cup of water. Mix to dissolve the stock cube.
1 ¼ cup vegetable broth
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Once the vegetable broth boils, turn the heat to low and cook with a lid on for 25 minutes or until all the water is absorbed. This could take as little as 15 mins, and stir occasionally.
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Remove the lid and add spinach. Mix gently until incorporated.
1 cup baby spinach
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Serve millet pilaf topped with roasted bell pepper, tomato and feta.
Nutrition Facts
Easy High-Protein Millet Pilaf with Baked Feta
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
FAQs
Millet is also a grain and can be prepped and eaten just like rice.
There are many recipes where millet would make a wonderful substitute for rice (my personal favourite being the pilaf above) but there are many others where it just wouldn’t work.
So, sure, you can eat millet like rice but it depends on the meal and recipe.
Millet has a somewhat earthy and nutty taste. It’s also got a hint of sweetness to it and has a slight corn-like flavor too. Many people liken it to rice taste wise and also describe it as having a fluffy, somewhat creamy texture when chewed.
Since millet absorbs flavors really well, I personally like to spice it up by cooking or soaking it in a tasty broth. It can be store-bought but I love it better when it’s homemade.
Cups of warm water seasoned with black pepper, cumin powder, salt, ground turmeric, bay leaf, and a tablespoon of olive oil or just a spice mix with some veggies and water that’s been brought to a simmer will make a lip-smacking broth.
Millet is very sensitive to changes in water amount and temperature. I’ve had it take between 15 and 25 minutes.
I would plan for 25 minutes, but be ready for 15. Stir occasionally so it doesn’t stick and you’ll be good to go. Millet should be soaked beforehand.
It’s super important you soak millet for 6-8 hours before cooking it to break down a little something called phytic acid, a nasty “anti-nutrient” that impairs the absorption of iron, magnesium, zinc and calcium.
I like to let it soak overnight so I can prepare whatever meal I have in mind the next day with ease, try it out for this recipe!
