Grain Bowl Basics

Course: Lunch or Main Dish

Cooking With Co-Op Basics:Dill & Chickpea Millet Grain Bowl

Serves 4

Gluten Free Adaptable, Vegan Adaptable, Vegetarian

 May 2017's Grain Bowls Class at Mississippi Market

May 2017's Grain Bowls Class at Mississippi Market

This recipe was created for my May 2017 Cooking with Co-Op Basics class at Mississippi Market. I've left the brands and prices just in case someone out there is interested. 

As with all the recipes I teach here, it is meant to be adapted to what is on sale or in season.

Ingredients:

  • 1 Cup Bulk Raw Millet (1.5c cooked)*

  • 2 Cups Water

  • 1 TBSP Butter

  • 1/4 tsp salt + salt & pepper to taste

  • 1 Cup Uncooked Chickpeas (2.5c cooked)*

  • 1 Bag SnoPac Farms Chopped Spinach, thawed*

  • 1/2 Pint Cherry Tomatoes

  • Brown Cow Cream Top Yogurt (1 c.)*

  • 2 TBSP Bulk Ranch Mix*

  • 2 TBSP Dried Dill*

  • 4 TBPS Roasted Salted Sunflower Seeds*

*Indicates Co-Op Basics Item

Preparation:

(A great millet cooking resource can be found at The Kitchn)

Note on cooking beans: Soak beans overnight in enough liquid to cover 3-4 inches above beans. Drain. Slow cook with enough water to cover by 2 inches. To maximize effort, consider cooking enough beans for multiple meals and freezing or refrigerating extra. Beans will keep 4-5 days in the refrigerator. Alternative uses include bean spread or hummus, adding to salads, breakfast tacos or burritos or bulking up sauteed vegetables or to compliment meat or grains.

  1. Toast millet: In a large, dry saucepan, toast the raw millet over medium heat for 4-5 minutes or until it turns a rich golden brown and the grains become fragrant. Be careful not to let them burn.

  2. Add 1 TBSP dried dill, the water and salt to the pan: Since the pan is hot, the water will sputter a bit when you pour it in. After adding water and salt, give the millet a good stir. (Add 1 cup additional liquid for porridge style millet at this time)

  3. Bring the liquid to a boil: Increase the heat to high and bring the mixture to a boil.

  4. Lower the heat and simmer: Decrease the heat to low, drop in the butter and cover the pot. Simmer until the grains absorb most of the water (they'll continue soaking it up as they sit), about 15 minutes. Avoid the temptation to peek a great deal or stir too much (unless it's sticking to the bottom). Stirring too vigorously will break up the grains and change the texture.

  5. Remove From Heat and Let Stand: Like most grains, millet needs a little time off the heat to fully absorb the liquid. Allow it to sit, covered and removed from heat, for 10 minutes.

  6. After millet sits, fluff it with a fork. Taste and add additional salt if you'd like. Millet does not keep well and is best served warm.

  7. Slice cherry tomatoes in half.  Mix ranch powder into yogurt and 1 TBSP olive oil.

  8. Add cooked beans and vegetables to bowl. Drizzle yogurt dressing over ingredients and top with sunflower seeds.

  9. Salt & Pepper to taste. Enjoy!

 Soaked Black Beans Ready For Slow Cooking

Soaked Black Beans Ready For Slow Cooking

To Build Your Bowl: Basic Ratios

Some to make the grain a complete protein: 2/3 C. beans or lentils (don’t be afraid to roast some of the cooked beans to make them crispy)

Some added protein: 1/3 C. of tofu (6.8g protein), chicken (11g protein), ground turkey (11g protein). Alternative proteins also include 1 TBSP Hemp Seeds (11g protein) and 1 boiled egg (6g protein)

Some sort of vegetable: 1/2 C. roasted frozen vegetables or 1 C. raw leafy vegetables (kale, romaine lettuce, spinach)

Something fun and nutritious: 1 TBSP dried raisins, currants, or cranberries for sweet contrast or 1/4 avocado, 1/4 C. full fat yogurt, or fresh basil leaves

Something for crunch: 1 TBSP sesame or sunflower seeds (nuts can also be used but cost more, crushed tortilla chips, croutons, etc.)

Something to tie it all together: 2 TBSP of your best oil with 1 TBSP Tamari Sauce or Balsamic Vinegar or Citrus Juice or using Field Day Green Goddess, Tahini Lemon, Poppy Seed or Sesame Ginger Dressings. Add more or less depending on your budget and taste preferences.

Notes & Alterations:

If your budget allows, use vegetable or chicken stock instead of water. Salt and pepper and good oil (with a little garlic) go a long way. Or, try one of these options for either cooking your grain or making into a dressing or sprinkling on your vegetables:

  • Indian Style: 1 tsp of ground turmeric, 1 tsp of cinnamon, 1 tsp curry powder, (for grains only: 3-4 cloves, 2 pierced cardamom pods

  • Southwestern Style: 1 tsp of ground cumin, 1 tsp of garlic granules, 1/2 tsp cayenne pepper, 1 tsp oregano, 1 bay leaf or bulk taco seasoning

  • Mediterranean Style: 1 tsp dried oregano, 1 tsp dried basil, 1 tsp dried parsley, 1 tsp of garlic granules, 1/2 tsp dried dill