wholeliving

Millet Bowl with Black Beans and Vegetables

This hearty meal is full of clean, flavorful ingredients. With no gluten, dairy, soy, meat, or added sugar, it's the perfect detox food.
Whole Living, January/February 2011
  • Yield Serves 2
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Ingredients

  • Millet

    • 1/4 cup millet
    • One 15-ounce can black beans, drained and rinsed
    • 2 tablespoons minced fresh ginger
    • Kosher salt
    • 1 cup water
  • Vegetables

    • 4 shiitake mushrooms (2 ounces), sliced 1/4 inch thick
    • 1 medium carrot, peeled and cut into 1/4-inch-thick rounds
    • 2 baby bok choy, halved
    • 1/2 cup shredded red cabbage
    • 1 scallion, thinly sliced
    • Freshly ground black pepper
    • 2 tablespoons toasted sunflower seeds
  • Dressing

    • 3 tablespoons extra-virgin olive oil
    • 3 tablespoons apple-cider vinegar

Directions

  1. Place millet, black beans,
    and ginger in a small saucepan.
    Add 1/2 teaspoon salt and
    water. Bring to a boil, stir
    once, then reduce heat and
    simmer, covered, for 25 minutes.
    Allow to rest for 10
    minutes, then fluff with a fork.

  2. Steam shiitakes in a
    steamer over boiling water,
    covered, for 3 minutes. Add
    carrots and bok choy and
    steam 4 to 6 minutes more.
    Remove steamer from heat.

  3. In a small bowl, whisk
    together oil and vinegar to
    make dressing. Season with
    a dash of salt.

  4. Transfer millet to bowls
    and garnish with steamed
    and remaining raw vegetables. Season to taste with
    salt and pepper. Pour dressing
    over top and sprinkle
    with sunflower seeds.

Recipe Reviews

Reviews (38)

  • 10 Jul, 2013

    I LOVE this recipe. So yummy. I cooked my millet differently first by pan toasting it THEN adding the water, boiling then simmering. I made batch of this, put it in mason jars and grab one in the morning to go for lunch. By lunch time it is room temp and just perfect. No reheating necessary. Thank you Whole Living!!

  • 19 Jan, 2012

    I am not able to have beans does anyone have a substitute for them? this looks so good. I run into this so much.

  • 17 Dec, 2011

    This recipe is so good that I've actually made it several times since we finished the detox! Great, fresh, clean flavors and loads of nutrients.

  • 17 Dec, 2011

    This recipe is so good that I've actually made it several times since we finished the detox! Great, fresh, clean flavors and loads of nutrients.

  • 21 Mar, 2011

    just tried this recipe. Oh my gosh! It was so yummy and very filling. Although it is just myself that is eating so I would have cut the recipe in half as to not waste any food. This may become a regular staple even after the 28 days are over.

  • 7 Mar, 2011

    Tried this one again and still can't get it right. The millet and black beans were simmering, but the time is too long as the water was gone by 20 minutes and the bottom burned. Steamed vegetables are always good, but I'm just not sold on the black beans and millet.

  • 1 Mar, 2011

    I enjoyed this. It was my first time using millet and I liked it. I didn't have enough ginger (slightly less than a tablespoon), so I also added a teaspoon of ground ginger, but I couldn't really taste any. I used button mushrooms instead of the shiitakes and only steamed them with the rest of the veggies for 6 minutes. I couldn't find baby bok choy, so just bought a normal one and used two "ribs" cut in large pieces. I used raw white onion for the scallion. I didn't use the sunflower seeds.

  • 10 Feb, 2011

    Can someone explain why it is not acceptable "detox" to do a quick sautee with olive oil rather than steaming? Olive oil is already in the recipe, so I don't understand this comment.

  • 31 Jan, 2011

    Totally agree with you. I searched all over and could not find a single doc that summarize the meal plan. What good is a grocery list if you don't know what you are cooking that day?

  • 29 Jan, 2011

    Why is there no good way to print all of the Week 1 recipes out without going through to each one and wasting a lot of paper? I wish there were a pdf of them all conveniently laid out for printing purposes.

  • 28 Jan, 2011

    First time I made it... I only put a pinch of salt in the millet because I am very sensitive to salt, and then I accidentally over cooked the millet. I thought this recipe was gross. I just made it again and and followed the recipe exactly and it was DELICIOUS! I really liked it. Crazy how just the right amount of salt and cooking something just right can make a huge impact. LOL

  • 26 Jan, 2011

    Subtituting quinoa is yummy, although I love millet too. Honestly, if you are looking to be healthy, it is a good idea to figure out what millet (or quinoa) is and not just be 'turned off' by the inclusion.

  • 17 Jan, 2011

    This was one of my favorite most filling recipes of the week- and it was great for leftovers! The ginger added a great flavor.

  • 16 Jan, 2011

    Can I substitute something for the mushrooms without losing any nutrients?

  • 16 Jan, 2011

    This dish is delicious, but the portions are ridiculous. 672 calories is a lot for a single serving at any meal, but for your first meal of the road to getting healthy, it's just plan absurd. I only used half a can of beans and half the olive oil, bringing the serving down to 444 calories, still high for losing weight, but manageable. It's a large portion so I just didn't eat all of it. The flavors are great though and I will definitely be making this again!

  • 13 Jan, 2011

    My local grocery store didn't offer millet or quinoa. Nor did they have any idea as to what I was talking about... Small town! I did come across, in a random aisle, a self steam package of brown, wild rice, and quinoa. I think this is still gluten free, but I'm not sure. Regardless, this was not the best tasting recipe I've had from this site. It was bland.

  • 12 Jan, 2011

    I understood that this recipe is supposed to be gluten-free, so you can't substitute the barley or bulgar(wheat) for the millet. Rice or Quinoa would be a good gluten-free substitute. You even have to be careful with packaged wild rice because some have seasonings that contain gluten.

  • 12 Jan, 2011

    Ok savvy food editors at Whole Living what were you thinking when you decided to include millet in your first recipe for your cleanse?! What a motivation buzz kill and a certain way to alienate many of your readers. I happen to know what it is but heard from sister who is really making an effort to do this challenge and she was immediately turned OFF. You could have alteast offered a substitute like barley or brown rice.

  • 12 Jan, 2011

    Can I substitute something for mushrooms? I don't want to lose any important nutrients by eliminating them.

  • 10 Jan, 2011

    This was fantastic; I will make this again for sure. I doubled the recipe except for the dressing which I made only a single recipe based on other reviewers' suggestions. I used two tbsp. olive oil and one tbsp. sesame oil and added fresh ginger also. My husband really liked it; especially how colorful it was and my eight year old scraped up every last bite, only stopping once to ask what the red cabbage was.

  • 9 Jan, 2011

    I thought this was great. The whole family enjoyed it. I did steam the cabbage before adding it to the mix. I was surprised how good this was with just the cider vinegar and oil to dress it. I cooked my own black beans. I think that is always worth the extra effort for the flavor and texture.

  • 6 Jan, 2011

    This has been one of my favorite recipes for this cleanse. I thought it was delicious. I did, however, use brown rice instead of millet. And next time I will use much less dressing, I thought it was a bit overpowering. Otherwise: yum!

  • 6 Jan, 2011

    I must be alone on my mountain top with this one...not delicious. Might be my fault. I dislike beans so I used chickpeas. I thought they were yummy but the milet was just odd. I mostly ate the steamed veggies. Added some broccoli and left out the mushrooms. Not sure if I will give this one a try again...not even sure the leftovers will get eaten. *sigh*

  • 4 Jan, 2011

    Very very good. I substituted hulless barley and it was really good!
    I just didn't go out looking for millet. I kept everything else the same and it was awesome! Even three kids ate it and said it was great - though I served theirs on white rice instead! They loved it and ate vegetables! Yum. Great recipe.

  • 4 Jan, 2011

    This was delicious!!! I also added a smidge extra ginger to the dressing. And served sliced chicken with it. Will definitely make it again.

  • 4 Jan, 2011

    I made this for dinner last night as was surprised at how delicious this is!! As recommended from previous comments, I added some ginger and toasted sesame oil to the dressing and it made a great addition. The raw and steamed veggies make a great contrast in textures. My only issue was that the millet was still a little soggy after the suggested cooking time, so I would add a little less than 1 cup of water. I would definitely make this even without doing the detox :)

  • 3 Jan, 2011

    I really want to try this recipe, but I haven't been able to get millet at my grocery store. I'll have to plan a trip to the food co-op, I'm sure they'll have it!

  • 3 Jan, 2011

    ok ok, i was about to saute my veggies for a little more flavor, but you guys kept me on the straight and narrow path.... thanks!

  • 3 Jan, 2011

    OK, this was a tasty dish. both my husband and I loved it. I took the suggestion and added more ginger and that was a good thing. I added it to the dressing. About another tablespoon! We didn't even use salt at all. I agree with "healthymammo" about the raw and steaming being key.

  • 3 Jan, 2011

    Made this last night. It was excellent! All four kids even loved it, wow! I used sesame oil instead of EVOO and a bit more ginger. Let's remember that this is part of a detox diet so eating some of the veggies RAW and steaming, not sauteing is key.

  • 3 Jan, 2011

    I've just prepared this dish and am waiting for my husband to come home for lunch. Glad to hear it's a good dish and I think I'll take your advice and add minced ginger to the dressing. Thank you!

  • 3 Jan, 2011

    I thought this was very tasty! I added a little more ginger than the recipe calls for, and steamed the scallion and red cabbage for about two minutes.

  • 2 Jan, 2011

    I made this for dinner tonight, pretty much as written, except that I used white wine vinegar and truffle oil for the dressing. All the veggies were delicious, but at the same time, there was something missing: maybe an aromatic or some herbs. The ginger didn't come through for me - I might try adding some minced ginger to the dressing next time. I think I will also saute the veggies with garlic or ginger, rather than steaming them.

  • 2 Jan, 2011

    forgot to post the link where I found the information:

    http://www.wholeliving.com/article/action-plan-2011-nutrition?backto=true

  • 2 Jan, 2011

    Millet Bowl with Black Beans and Vegetables
    Per serving: 672 calories; 4 g saturated fat; 22 g unsaturated fat; 0 mg cholesterol; 89 g carb; 232 mg sodium; 21 g protein; 15 g fiber

    Read more at Wholeliving.com: Action Plan Recipes: Full Nutrition Info

  • 2 Jan, 2011

    Any other 'whole grain' would work. Try Quinoa, Bulgar or even whole grain wild rice or brown rice.

  • 1 Jan, 2011

    Can one substitute another grain for the millet? Thank you.

  • 28 Dec, 2010

    Could I get the calorie count per serving?