Mediterranean Salad Recipe with Millet | FoodByMaria Recipes

Vegan Meals

Mediterranean Salad Recipe with Millet

Prep

15 minutes

Cook

0 minutes

Yield

6

BBQ season has got to be my favorite season. Nothing says summertime than a good ol’ BBQ. Aside from the main courses such as veggie burgers or sausages, it’s always nice to have some colorful salads to compliment them. Produce is so fresh and it’s always important to have some greenery and healthy salads on the side. This Mediterranean salad recipe with millet is one of my go-to salads that I love to bring to barbecues or pot lucks with family and friends. 

Mediterranean Salad Recipe in a large white bowl

Why you’ll love this Mediterranean salad recipe: 

  • 15-Minutes: Make up this recipe in only 15-minutes flat. Yep, it’s that easy!
  • Healthy: Loaded with fresh produce and nutritious millet, this salad is super healthy
  • Colorful: I love adding a pop of color to my table or plate and this salad will definitely do the trick 

Ingredients: 

Here are some of the flavorful ingredients you’ll need for this Mediterranean salad recipe: 

Ingredients on cutting board for Mediterranean Salad Recipe

Ingredient Notes: 

Millet: An ancient grain that has been farmed for over 10,000 years, millet comes in different varieties such as pearl or foxtail. I personally like proso millet which Bob’s Red Mill makes. This millet has a light flavor and is great in both sweet or savory dishes. It’s a great (healthy) alternative to rice, and you can even make things like porridge with it. What’s great about millet is it contains B-complex vitamins, PLUS several essential amino acids and is a good source of magnesium. 

Chickpeas: Rich in vitamins, minerals, and fiber, chickpeas can offer a variety of health benefits such as improving your digestion, and decreasing your chance of several diseases. Chickpeas are also a great protein source and that’s why I love them in my vegan diet.

Veggies & Herbs: Get creative here and use whatever fresh herbs or veggies you have on hand. You can even swap out the chickpeas with things like pinto beans or whatever you have in your pantry. The best part about salads is they are so versatile and a great way to clean out your garden or fridge.

How to make Mediterranean salad with millet: 

Preparing millet from Bob's Red Mill in pot

1. Prepare the Millet as per the package instructions. Once cooked, set aside to cool.

Toasting pine nuts in a pan on a stove

2. Gently toast the pine nuts on an ungreased pan until golden. They burn quickly so cook on low and watch them carefully.

Chopping parsley on a cutting board

Adding artichokes to a salad recipe

Zesting lemon in a bowl of chickpeas

3. Prep all your other ingredients.

All ingredients being added to the Mediterranean Salad Recipe in a large serving bowl

4. To a large mixing bowl combine all the ingredients and mix till everything is coated.

Expert Tips & FAQ: 

Salting: Lightly salt each salad ingredient as you are adding them to the large mixing bowl. This will help distribute the flavor of each ingredient and ensure it’s all well salted.

Storage: This salad will last up to 1 week in the fridge in a tightly sealed container.

Dressing: I love tossing this salad with the dressing beforehand because it gets soaked up in the millet and ends up being such a flavorful salad.  Add more lemon if you like it tart, more olive if you like it rich, more salt if you like it salty and vice versa for the opposite pallets.

Millet: If you don’t have Bob’s Red Mill Millet, then use Bob’s Red Mill Quinoa or Couscous!

Serving Mediterranean Salad Recipe in a white bowl

Chickpeas: If you’re not a fan of chickpeas, I suggest using lentils or any white beans in this salad!

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Mediterranean Salad Recipe with Millet

  • Author: Maria Koutsogiannis
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: 6 1x
  • Category: Vegan Meals
  • Cuisine: Mediterranean Inspired
  • Diet: Vegetarian

Description

This easy, fresh salad will only take 15-minutes to prepare and is great for your next summer BBQ or pot luck.


Ingredients

Scale

2 cups cooked Bob’s Red Mill Millet

1 400mL can of chickpeas, strained, washed and dried

1 cup cherry tomatoes, halved

1 cup marinated artichokes, chopped

3 cups chopped spinach

1/2 cup fresh basil, chopped

1/2 cup fresh dill, chopped

1/2 cup green olives

1/2 cup toast pine nuts

1/4 cup pickled jalapenos, finely chopped

1/4 cup capers

1/4 cup feta, crumbled (more if needed)

1/4 cup olive oil

2 tbsp. oregano spice

1 tbsp. garlic powder

1 tbsp. onion powder

1 tsp salt

1 tsp black pepper

Juice + zest of 1 large lemon


Instructions

Prepare the Millet as per the package instructions. Once cooked, set aside to cool.

Gently toast the pinenuts on an ungreased pan until golden. They burn quickly so cook on low and watch them carefully.

Prep all your other ingredients.

To a large mixing bowl combine all the ingredients and mix till everything is coated.

TIP: lightly salt each salad ingredient as you are adding them to the large mixing bowl. This will help distribute the flavor of each ingredient and ensure it’s all well salted.

Enjoy!


Notes

Storage: This salad will last up to 1 week in the fridge in a tightly sealed container.

Ingredients: You can have fun with the salad ingredients but this combo is truly amazing.  Feel free to use lettuce in place of spinach, roasted red pepper in place of tomatoes, etc.  Just. Have. Fun.

Dressing: I love tossing this salad with the dressing beforehand because it gets soaked up in the millet and ends up being such a flavorful salad.  Add more lemon if you like it tart, more olive if you like it rich, more salt if you like it salty and vice versa for the opposite pallets.

Millet: If you don’t have Bob’s Red Mill Millet, then use Bob’s Red Mill Quinoa or Couscous!

Chickpeas: If you’re not a fan of chickpeas, I suggest using lentils or any white beans in this salad!


Nutrition

  • Serving Size: 6
  • Calories: 422
  • Sugar: 2.9g
  • Sodium: 935.2mg
  • Fat: 20.2
  • Saturated Fat: 2.6g
  • Unsaturated Fat: 8.1g
  • Trans Fat: 0g
  • Carbohydrates: 26.2g
  • Fiber: 8.3g
  • Protein: 12.3g
  • Cholesterol: 5.6mg

Keywords: bean, dress, diet, food

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