Sunday, September 6, 2020

Vegetable and Millet Pilaf

I have recently been cooking with gluten free grains, as I work with folks following the low FODMAP diet for IBS I want to find recipes also as a family I think we need to eat more wholegrain's. I really like the millet easy to cook, nutty and very satisfying. 


  • 1/2 red onion chopped
  • 2 small carrots chopped (low FODMAP)
  • one cup of frozen mixed vegetables, 
  • 1/4 teaspoon ginger, garlic paste 
  • one cup of millet. 
  • 4 cups of water 
  • a pinch of cumin seeds
  • spice blend - 1/4 teaspoon paprika, 1/4 teaspoon of turmeric, 1/4 teaspoon parsley, 1/4 of teaspoon chipotle pepper, 1/4 teaspoon cumin and coriander powder, salt and pepper to taste.


  1. mix the spice blend with a little oil
  2. then add a little canola or olive oil to a pan and sauté the onions (if making low fodmap, spring onion tops can be used) and cumin seeds for about 5 minutes, add the ginger/garlic paste and the spice blend
  3. then add the frozen vegetables and carrots and cook another few minutes, 
  4. add the millet, with the water, turn down to simmer for about 20-25 minutes, with a lid.
  5. check periodically to see how the millet is cooking and add a little water as needed. 
  6. This would make a great packed lunch, a good low FODMAP meal (watch not to add too many peas) and its gluten free. 

Hope your all doing well, our son turned 9 today and had fun breaking a Coronavirus piñata :-) 

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