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Main mealVegetarianBalancedVeganGrains & porridges€

Golden Millet Porridge with Caramelized Carrot, Turmeric and Pumpkin Seeds

Name: Golden Millet Porridge with Caramelized Carrot, Turmeric and Pumpkin Seeds
Prep time: 13 min
Cook time: 20 min
Total time: 33 min
Yield: 2
Ingredients: 150 g Millet, whole grain; 2 medium Carrots, mature, raw; 1 small Shallots, bulb, peeled, root removed, raw; 500 ml Soup, SWANSON, vegetable broth; 1 tsp Spices, turmeric, ground; 0.25 tsp Spices, pepper, black; 2 tbsp Oil, olive, extra virgin; 20 g Seeds, pumpkin and squash seeds, whole, roasted, without salt; 1 tbsp Parsley, fresh; 1 pinch Spices, ginger, ground; Salt, table, iodized

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 time13 min

Cook time20 min

Total time33 min

Servings2

Recipe

Millet, whole grain150 gCarrots, mature, raw2 mediumShallots, bulb, peeled, root removed, raw1 smallSoup, SWANSON, vegetable broth500 mlSpices, turmeric, ground1 tspSpices, pepper, black0.25 tspOil, olive, extra virgin2 tbspSeeds, pumpkin and squash seeds, whole, roasted, without salt20 gParsley, fresh1 tbspSpices, ginger, ground1 pinchSalt, table, iodized

Fine-mesh strainerSaucepan with lidGraterWooden spoon

Per servingTotal

Calories:508.6 kcal1017.2 kcal

Protein:11.9 g23.8 g

Carbohydrates:71.3 g142.6 g

Fiber:11.1 g22.1 g

Water:318 ml636 ml

Fat:19.7 g39.3 g

Micronutrients

Sugar:4.8 g9.5 g

Saturated fat:3.4 g6.8 g

Cholesterol:0 mg0 mg

Sodium:809.8 mg1619.5 mg

Potassium:603.3 mg1206.5 mg

Calcium:58.3 mg116.6 mg

Iron:5 mg9.9 mg

Magnesium:133 mg265.9 mg

Zinc:2.8 mg5.5 mg

Phosphorus:268.7 mg537.3 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

1Rinse the millet in a strainer, first with cold water, then with boiling water, to remove any bitterness. Drain it well.
2In 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.
3Add 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.
4Add the turmeric, black pepper and ginger. Stir and immediately pour in the hot broth.
5Once 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.
6Turn off the heat and let the covered porridge rest for another 5 minutes. Meanwhile, quickly toast the pumpkin seeds in a dry pan.
7Fluff 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.