Purple potato and millet salad
Packed with fiber, this purple potato and millet salad will help keep you feeling your best.
During this time when we are eating at home often, I've come up with some straightforward recipes to keep you feeling your best. One of them is this purple potato and millet salad.
Ancient grains such as millet are packed with fiber. Fiber helps regulate cholesterol, blood sugar, and hormone levels. Diets that are rich in fiber and antioxidants and that limit added sugars and unhealthy fats, such as trans fat and saturated fat, are good for our bodies. While sugary snacks and processed foods may be in easy reach during the COVID-19 pandemic, focusing on healthy foods will boost your physical and mental health. Happy cooking!
This recipe first appeared on the Kaiser Permanente Mid-Atlantic States health blog.
Servings: 6, as a side
Prep time: 30 minutes
Cook time: 25 minutes
Ingredients
- 1 1/2 cups water
- 3/4 cup millet (uncooked)
- 1 large purple potato (sweet or regular), chopped and not peeled
- 1/2 cup green beans, ends trimmed and chopped into thirds
- 2 shallots or 1 small red onion, diced
- 2 cloves garlic, crushed
- 4 tablespoons white wine or apple cider vinegar
- 1/4 cup olive oil, plus 1/2 teaspoon for sauteing
- 1/2 teaspoon black peppercorns, crushed
- 1/2 cup diced tomatoes
- 1/3 cup pickled red cabbage
- 8 Kalamata olives, quartered
- 3 tablespoons pine nuts, toasted
- 1/4 cup fresh parsley, finely chopped
- 3/4 cup arugula, chopped
Directions
- In a small pot, bring the 1 1/2 cups water to a boil, add the millet, and then cover and reduce the heat to simmer until cooked, about 20 minutes.
- In a medium pot, place the chopped potato and add water until about 75% covered. Boil until soft, about 10 minutes. Add the green beans, cover, and steam for 3 to 4 minutes.
- In a pan over medium heat, lightly saute the shallot or onion in oil.
- In a small bowl, whisk together the crushed garlic, vinegar, oil, and pepper.
- Drain the potatoes and beans, reserving the liquid for later use as vegetable stock.
- In a serving bowl, combine the cooked millet, potatoes, green beans, shallots (or onions), and the garlic dressing mixture. Add the tomatoes, pickled red cabbage, and olives and mix well. Sprinkle with pine nuts, parsley, and arugula to garnish.
Nutrition information (per serving)
- Calories: 250
- Total fat: 15 g
- Saturated fat: 2 g
- Cholesterol: 0 mg
- Sodium: 120 mg
- Total carbohydrate: 27 g
- Dietary fiber: 4 g
- Total sugars: 2 g
- Protein: 4 g