Millet Pilaf with Peas, Squash and Cashews

Ingredients

Millet

• Millet (dry) – 500 g
• Water – 1.9 l
• Sea salt – 5 g (approx. 1 tsp)
• Turmeric – 5 g (approx. 1 tsp)

Vegetable base

• Coconut oil or ghee – 30 ml
• Yellow onion, diced – 150 g
• Butternut squash, in approx. 1.5 cm cubes – 400 g
• Carrots, in approx. 1.2 cm cubes – 200 g
• Celeriac, in approx. 1.5 cm cubes – 150 g
• Frozen peas – 150 g
• Baby spinach – 200 g

Liquids and seasoning

• Water or vegetable stock – 1 l
• Tamari or soy sauce – 20 g
• Black pepper – to taste

Garnishes and extras

• Scallions, thinly sliced – 30 g
• Toasted seeds (sunflower, pumpkin, sesame) – 50 g
• Cashews – to finish
• Extra virgin olive oil – 10 ml to finish

Method

Millet

1. Rinse the millet in cold water.
2. Bring it to a boil in a pot with 1.9 l of water, the salt and the turmeric.
3. Simmer for 15 minutes over low heat, until the millet is tender and the water partly absorbed.

Vegetable base

1. Fry the onion in coconut oil until translucent.
2. Add the squash, carrots and celeriac and fry briefly to release their aroma.

Braising the pilaf

1. Pour in the water or vegetable stock and braise for about 15 minutes, until the vegetables are tender.
2. Add the frozen peas and spinach and cook another 3–5 minutes.

Combining with the millet

1. Stir the cooked millet into the vegetables.
2. Season with tamari and black pepper to taste.

Serving and garnishes

1. Serve warm.
2. Garnish with sliced scallions, toasted seeds and cashews, and drizzle with olive oil.

Serving

Serve warm, garnished with sliced scallions, toasted seeds and cashews, and drizzled with olive oil.

Key ingredients

Pumpkin

Sweet, gentle and easy to digest; beta-carotene and potassium.

Carrot

Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.

Onion

Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.

Cashews

Healthy fats and magnesium; blended, they naturally thicken sauces without dairy.

Turmeric

Curcumin — strong anti-inflammatory and antioxidant effects; traditionally supports the liver and digestion.

Tamari sauce

Gluten-free soy sauce — deep umami without animal products.

Sesame seeds

Calcium, healthy fats and lignans; toasted, they add umami and depth.

Coconut milk

Plant fat for creaminess without dairy; medium-chain fats.

Butter

Milk fat; carries flavour and rounds things off.

Ghee (clarified butter)

Clarified butter without milk proteins; in Ayurveda a carrier of spices and 'agni'.

Spinach

Iron, folate and lutein; wilts quickly and is easy to digest.

Peas

Plant protein, fibre and vitamin C; fresh and sweet.

Why it’s good for the body

• Millet is an easy-to-digest source of complex carbohydrates and fiber, rich in manganese, phosphorus and magnesium.
• The vegetables provide vitamins A, C and K, antioxidants and fiber.
• Turmeric has anti-inflammatory and antioxidant properties.
• Spinach brings iron, B vitamins, vitamin K and antioxidants.
• Seeds and cashews add healthy fats and minerals.

Traditional and functional notes on the ingredients — not medical claims.