Millet Pilaf
Millet Pilaf is a fluffy, savory grain dish made by sautéing millet in oil or butter before simmering it in broth, often with onions, garlic, and warm spices like cumin or cinnamon. It is a staple in Middle Eastern and Mediterranean cuisines, where it's valued for its nutty flavor and versatility as a side or base for stews and grilled meats.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate source, providing sustained energy, along with plant-based protein, fiber, and essential minerals like magnesium and iron. A typical one-cup serving contains roughly 200-250 calories, depending on the amount of oil and broth used.
Nutrition breakdown
| Calories | 200 kcal |
| Protein | 5.5 g |
| Carbs | 40 g |
| Fat | 3 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 300 mg |
| Magnesium | 75 mg |
| Phosphorus | 150 mg |
| Manganese | 0.9 mg |
| Iron | 1.5 mg |
| Potassium | 200 mg |
| Thiamin (B1) | 0.2 mg |
| Niacin (B3) | 2.5 mg |
| Folate | 40 mcg |
Per 1 cup (190 g) · estimated, varies by recipe
💡 What's interesting
Millet is a gluten-free ancient grain that was historically a key crop in arid regions due to its drought tolerance, making pilaf a symbol of resilience in many cultures. Nutritionally, it's unique for its high antioxidant content and is one of the few grains that is alkaline, which can be gentle on digestion.
