Equipment
Ingredients
Main
- 120 ml olive oil
- 100 g onion, minced
- 2 garlic, smashed, peeled and minced
- 475 g millet
- 1175 ml chicken broth
- 200 g zucchini, cut in 6mm (1/4-inch) dice
- 150 g red bell peppers, cored, deribbed and cut in 6mm (1/4-inch) dice
- 30 g basil, chopped
- 180 g pine nuts
- 10 g salt
- 1 g black pepper, freshly ground
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 796 kcal
- Protein
- 48 g
- Carbohydrates
- 51 g
- Fat
- 45 g
- Fiber
- 7 g
- Sugar
- 3 g
- Sodium
- 1258 mg
- Saturated Fat
- 7 g
- Monounsaturated Fat
- 20 g
- Polyunsaturated Fat
- 14 g
- Cholesterol
- 73 mg
- Potassium
- 615 mg
- Calcium
- 47 mg
- Iron
- 5.4 mg
- Magnesium
- 163 mg
- Phosphorus
- 545 mg
- Zinc
- 6.3 mg
- Vitamin A
- 131 mcg
- Vitamin C
- 29 mg
- Vitamin D
- 0.1 mcg
- Vitamin E
- 5.1 mg
- Vitamin K
- 43 mcg
- Vitamin B6
- 0.6 mg
- Vitamin B12
- 1.5 mcg
- Thiamin
- 0.36 mg
- Riboflavin
- 0.40 mg
- Niacin
- 7.7 mg
- Folate
- 82 mcg
- Water
- 157 g
Sources: USDA FoodData Central
Method
Preheat the oven to 200°C (400°F) or 100% power if using a high-power microwave-oven.
Place the olive oil in the oval dish and heat in the oven for 2 minutes.
Add the minced onion and garlic to the oil and cook for 4 minutes.
Stir the millet and broth into the dish and bake for 20 minutes.
Mix in the diced zucchini and bell peppers, then cook for 21 minutes.
Stir in the chopped basil and pine nuts and cook for a final 2 minutes.
Remove the dish from the oven and stir in the salt and freshly ground black pepper.
Chef's Notes
- For an even richer flavor, toast the millet lightly in the dry dish before adding the olive oil and aromatics.
- Ensure your broth is warm when adding it to the millet. This helps maintain a consistent cooking temperature and promotes even absorption.
- Don't overcrowd the dish. If your oven dish is too small, the millet may steam rather than cook through properly.
- The final consistency should be creamy, not soupy or dry. Adjust the cooking time slightly if needed, adding a splash more broth if it seems too thick.
- Fresh, high-quality herbs make a significant difference. Use basil just before serving to preserve its vibrant flavor and color.
Storage
Refrigerator: 4 days — Store in an airtight container; the millet will continue to absorb moisture.
Freezer: 2 months — Texture of zucchini may soften significantly after thawing.
Reheating: Reheat on the stovetop with a splash of broth to restore creaminess.
Troubleshooting
Millet is crunchy or dry
Cause: Liquid evaporated too quickly or millet was old
Fix: Add 60ml of hot broth, cover with foil, and bake for an additional 5-10 minutes.
Prevention: Ensure the baking dish is not too wide, which increases evaporation surface area.
Cultural Context
Millet, a versatile ancient grain, has been a staple in various cultures for millennia, particularly in parts of Africa and Asia. This risotto-style preparation, however, draws inspiration from Italian culinary traditions, adapting the creamy, slow-cooked method typically used for Arborio rice to a gluten-free, nutrient-dense grain. It reflects a modern approach to healthy eating and a nod to Mediterranean flavors.
