Steaming Millet: A Healthy, Easy Cooking Method

Millet is an ancient seed, originally from Africa and northern China, and is a staple in the diets of about a third of the world's population. It is a nutritious, gluten-free grain, rich in iron, B vitamins, calcium, and amino acids. It can be cooked in a variety of ways, including boiling, absorption, and steaming. One popular method is to toast the millet in a skillet before adding liquid to enhance its nutty flavour. Another option is to use an Instant Pot. When cooking millet, it is important to use the right ratio of grain to liquid to achieve the desired texture.

Millet preparation: rinsing, toasting and adding liquid

Rinsing

Millet should be rinsed before cooking. One source recommends rinsing the millet in a jar with a sprout screen lid and then letting it soak overnight in purified water. Another source recommends rinsing millet in a fine mesh strainer until the water runs clear. This can take 5-6 cycles.

Toasting

Toasting millet in a dry pan before adding any liquid enhances the nutty flavour of the grain. To toast the millet, heat a dry, heavy-bottomed skillet over a medium heat and add the millet. Keep the grains moving by stirring or shaking the pan to prevent them from burning. Toast the millet for 4-5 minutes until it turns a rich golden brown and the grains become fragrant.

Adding liquid

Add 2 cups of liquid for every 1 cup of millet. The liquid can be water for a neutral flavour or vegetable broth for more flavour. Bring the mixture to a boil, then reduce to a simmer, cover, and cook for 18-20 minutes, or until the liquid is absorbed.

Boiling millet

Millet is a gluten-free grain that is rich in nutrients. It is a good source of calcium, essential amino acids, B vitamins, fiber, phosphorous, magnesium, and iron.

Step 1: Rinse the Millet

Place the millet in a large pot and rinse it thoroughly with water several times, rubbing the grains with your fingers. This step ensures the millet is free from any dirt or impurities.

Step 2: Soaking (Optional)

Soaking the millet for about 30 minutes is recommended as it helps the grains cook faster and makes them lighter to digest. However, this step can be skipped if you are short on time.

Step 3: Prepare the Cooking Liquid

For every cup of millet, you will need 2 cups of liquid (water, broth, or stock). You can also add a teaspoon of salt to the liquid for flavor.

Step 4: Boil the Millet

Combine the millet and liquid in a saucepan or pot. Turn the heat to high and bring the mixture to a boil.

Step 5: Simmer and Cover

Once the liquid is boiling, reduce the heat to low and cover the pan. Simmer the millet gently for 15-20 minutes until the liquid is absorbed. Avoid the temptation to stir or peek too often, as this can break up the grains and change the texture.

Step 6: Remove from Heat and Let Stand

After simmering, turn off the heat and let the covered pan sit for about 10 minutes. This allows the millet to fully absorb any remaining liquid and results in a fluffier texture.

Step 7: Fluff and Serve

Finally, remove the lid and fluff the millet with a fork to separate the grains. Taste and adjust seasoning with salt if needed. Millet is best served warm, and it does not keep well as leftovers, so it is recommended to cook only what you plan to eat immediately.

Absorption method

How to Cook Millet in a Steamer Using the Absorption Method

Millet is a gluten-free ancient grain that is a staple in many parts of the world, particularly in Africa and India. It is rich in nutrients such as selenium, phosphorous, magnesium, B vitamins, calcium, and iron.

Preparing the Millet for Steaming

Before steaming, millet should be rinsed and patted dry on a paper towel. This removes any dust or twigs that may be present.

Steaming the Millet Using the Absorption Method

The absorption method of cooking millet involves using a specific quantity of liquid that can be readily absorbed by the grain. This technique may require some trial and error, but it usually results in fluffy and non-sticky millet. Here are the steps to cook millet using the absorption method:

• Heat a Dutch oven or a heavy-bottomed skillet over medium-high heat.
• Add the dry millet to the pan and toast it for about 4-5 minutes. Stir or shake the pan to keep the grains moving and prevent burning. You will know the millet is ready when it turns a warm golden colour and gives off a nutty aroma.
• Add the liquid. For every cup of millet, use 2 cups of hot liquid (water, broth, or stock). You can also add a teaspoon of salt to taste.
• Bring the liquid to a boil.
• Reduce the heat to low, cover the pan, and simmer for 15-20 minutes.
• Check if the liquid has been absorbed by the millet. If not, continue cooking until all the liquid is absorbed.
• Remove the pan from the heat and let it stand covered for 5-10 minutes. This allows the millet to fully absorb the liquid and become fluffy.
• Fluff the millet grains with a fork prior to serving.

Tips for Cooking Millet

• Millet can be served as a side dish similar to rice or couscous, or used in stir-fries, bowls, salads, cakes, and more.
• Toasting the millet before cooking enhances its nutty flavour.
• Millet can be cooked in an Instant Pot or pressure cooker, but the cooking time may vary.
• Soaking the millet for 30 minutes to a few hours before cooking can help reduce phytic acid, which impairs nutrient absorption, and can also make the grains cook faster.

Steaming millet

Millet is a nutritious, gluten-free grain that has been cultivated for thousands of years. It is a staple in many parts of the world, particularly in Africa and India, and is known for its nutty aroma and flavour.

Preparing the Millet for Steaming:

Firstly, you will need to rinse and drain the millet. This step is optional, but it is recommended to remove any dust or debris. You can also choose to toast the millet before steaming, which enhances its flavour. To do this, heat a dry, thick-bottomed pan over medium-high heat and add the millet. Keep the grains moving by shaking the pan or stirring, to ensure even toasting. Toast for around 5 minutes, until the millet turns a rich golden brown and emits a nutty aroma. Be careful not to burn the grains.

Steaming the Millet:

For every 1 cup of millet, you will need 2-3 cups of water or vegetable broth. The amount of liquid will depend on the desired consistency of the cooked millet. For a dry, fluffy texture, use 2 cups of liquid, and for a creamy porridge-like consistency, use 3 cups.

Add the millet and liquid to a saucepan and bring the mixture to a boil. You can also add a pinch of salt to taste. Once boiling, reduce the heat to low, cover the pan, and simmer for 15-20 minutes, until the liquid is absorbed.

Remove the pan from the heat and let it stand covered for 5-10 minutes. Then, fluff the millet with a fork and serve.

Tips:

• Millet does not keep well and is best served warm.
• Toasting the millet before cooking enhances its flavour and is recommended, especially if using it as a side dish.
• If using the millet in other dishes, such as porridge, you can cook it for a shorter time to achieve an al dente texture.
• For variety, you can substitute water with vegetable broth for more flavour.
• Millet is versatile and can be used in a variety of dishes, including stir-fries, bowls, salads, cakes, and as a substitute for couscous, bulgur, or quinoa.

Serving suggestions

Millet is a versatile grain that can be used in a variety of dishes, from breakfast to dinner. Here are some serving suggestions for millet cooked in a steamer:

Porridge

For a creamy, porridge-like consistency, increase the water ratio to 3 cups for every 1 cup of millet. Stir the mixture frequently as it simmers, and cook until the millet is soft and tender. This version is great for breakfast and can be served with your choice of toppings such as nuts, seeds, or dried or fresh fruits.

Pilafs

Millet can be used in place of rice or couscous in pilafs. Simply cook the millet in a steamer, following the basic recipe, and then use it as a base for your favourite pilaf recipe. You can also add vegetables, spices, or herbs to the millet while cooking to give it more flavour.

Salads

Millet is a great addition to salads, providing a nutty flavour and a light, fluffy texture. Prepare the millet as you would for a pilaf, and then allow it to cool before adding it to your salad. Millet pairs well with vegetables such as carrots, kale, tomatoes, and bell peppers. You can also stuff bell peppers with a mixture of cooked millet, sautéed vegetables, and your choice of protein.

Stir-fries

Millet is an excellent substitute for rice in stir-fries. Simply cook the millet in your steamer, and then add it to your stir-fry along with your choice of vegetables, proteins, and sauces.

Cakes and Squares

For a more indulgent treat, millet can be used to make cakes or savoury squares. To make a cake or squares, prepare the millet as you would for porridge to achieve a polenta-like consistency. Then, pour the cooked millet into a pan to cool and set. Once set, the millet can be sliced and fried into cakes or squares.

Frequently asked questions