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Golden Millet Porridge with Caramelized Carrot, Turmeric and Pumpkin Seeds
Millet porridge with carrot and turmeric is an anti-inflammatory, nutritious and gluten-free meal that, with its sunny color and rich texture, provides long-lasting energy and helps the body regenerate.
Prep time
13 min
Cook time
20 min
Total time
33 min
Servings
2
Recipe
Millet, whole grain
150 gCarrots, mature, raw
2 mediumShallots, bulb, peeled, root removed, raw
1 smallSoup, SWANSON, vegetable broth
500 mlSpices, turmeric, ground
1 tspSpices, pepper, black
0.25 tspOil, olive, extra virgin
2 tbspSeeds, pumpkin and squash seeds, whole, roasted, without salt
20 gParsley, fresh
1 tbspSpices, ginger, ground
1 pinchSalt, table, iodized
Per servingTotal
Calories:506.9 kcal1013.7 kcal
Protein:11.8 g23.6 g
Carbohydrates:71 g142 g
Fiber:10.9 g21.8 g
Water:311.7 ml623.4 ml
Fat:19.7 g39.3 g
Micronutrients
Sugar:4.4 g8.8 g
Saturated fat:3.4 g6.8 g
Cholesterol:0 mg0 mg
Sodium:809.5 mg1619 mg
Potassium:584.4 mg1168.8 mg
Calcium:56.3 mg112.6 mg
Iron:4.9 mg9.8 mg
Magnesium:131.8 mg263.6 mg
Zinc:2.7 mg5.4 mg
Phosphorus:264.6 mg529.1 mg
Vitamin C:14.6 mg29.1 mg
Vitamin A:568.1 µg1136.1 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Rinse the millet in a strainer, first with cold water, then with boiling water, to remove any bitterness. Drain it well.
2
In a saucepan, heat the olive oil and sauté the chopped shallot until translucent. Add the grated carrot and sauté for 3 minutes, until it caramelizes slightly and releases its color.
3
Add the drained millet to the saucepan. Stir and sauté for 2 minutes, so the grains become coated with oil and develop a gentle nutty aroma.
4
Add the turmeric, black pepper and ginger. Stir and immediately pour in the hot broth.
5
Once the liquid comes to a boil, reduce the heat to minimum, cover the saucepan and cook for 15–18 minutes, until the porridge has absorbed all the liquid. Do not stir while cooking.
6
Turn off the heat and let the covered porridge rest for another 5 minutes. Meanwhile, quickly toast the pumpkin seeds in a dry pan.
7
Fluff the porridge with a fork (to keep it light), stir in the parsley, and sprinkle with the toasted pumpkin seeds.
Nutritional benefits
Thanks to the high content of curcumin and added piperine (from black pepper), this meal has an anti-inflammatory effect and supports the body's natural detoxification.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.