#18: Arabian Millet Stew
Millets are small-grained, annual, warm-weather cereals belonging to the grass family. They are incredibly versatile (can be made into a porridge or as a stew). They are also very high in anti-oxidants. Far higher than rice oatmeal.
In addition, millets are entirely gluten-free. An added plus for those looking for a gluten-free couscous substitute.
Estimated meal price: €1.38
Below find instructions and ingredients for a recipe that falls part of a three meal a day plan for a person consuming 2,000 calories per day (that means each meal is roughly 650 calories).
Instructions
In a pre-heated pot (on low heat), add 50g of millet (€0.28) and toast for around 3-4 minutes. Following that, add water (enough to immerse the millet) and cook for around 20 minutes.
Separately, in a pre-heated wok add 1 tsp vinegar (€0.05), 1 tbsp extra virgin olive oil (€0.10), 30g diced onion (€0.07), 50g carrots (€0.07), 100g chickpeas (€0.62), 50g diced eggplant (€0.05) and 30g tomato (€0.14). Season the mixture with:
salt
pepper
cumin
paprika
After adding the spices, keep stirring regularly, adding small amounts of water every now and then.
Once the millet is prepared, add it to the wok and stir for another 4-5 minutes.
Serve hot.
Nutritional Information
515 calories:
15g protein
58g carbohydrates
19g fat
