Mediterranean Millet Salad with Crispy Chickpeas
This easy Mediterranean millet salad recipe is a perfect make ahead lunch for the week. With feta cheese, Kalamata olives, olive oil, and roasted chickpeas, this vegetarian grain bowl is packed with beautifully paired flavors and textures.
On weeks where I actually have my life together (i.e. not this week), I like to make a big grain salad as a make ahead lunch for the week. Seriously, you will want to time travel back in time to give yourself a big high five and a thank you when you all you have to do in the morning is grab a container of yummy, hearty, veggie-packed salad and go.
With fluffy, nutty whole grains, briny feta, fresh herbs and crunchy vegetables, this Mediterranean millet salad is lunch salad perfection. It’s seriously satisfying with whole grain millet as a base. But the thing that takes this salad to a new level are the roasted chickpeas, which add crunch and protein to the grain salad.
Health Benefits of Chickpeas
Chickpeas (after cheese) are probably my favorite salad addition, and definitely IMO the yummiest of the pulse family. I like to puree them with lots of olive oil, garlic and onions as a mashed potato swap, use them to make vegetarian meatballs, and of course, blend them into hummus.
Like all complex carbohydrates (i.e. whole grains, starchy vegetables) pulses, including chickpeas, are high in fiber with a whopping 12.5 grams in a cup so they're great for blood sugar control and keeping you full. But they also contain almost 15 grams of protein, which slows the breakdown of carbohydrate to sugar, making it extra beneficial for blood glucose and satiety. That same fiber makes chickpeas a great addition for digestive health. With a combination of both insoluble and soluble fiber, they'll help keep things moving and feed the healthy bacteria in your gut. The insoluble fiber in chickpeas also helps to lower cholesterol by forming a gel-like substance in the digestive tract that binds to fatty acids.
How to Roast Chickpeas
Roasted chickpeas are one of my favorite salty, crunchy snacks. Since we always have a can of chickpeas on hand, they’re an easy one to whip up on a moment’s notice. There are endless amounts of seasonings you can use for roasted chickpeas so it’s like eating a new snack each week. You can either keep the flavor simple with just salt and pepper or you can use bolder flavors like harissa, cumin, or cayenne.
While roasted chickpeas are great for snacking, they also make the perfect salad topping, with both crunch and protein! If you whip up a batch for this salad, I’d recommend making an extra can for snacking too. With this Mediterranean millet salad recipe, if you can find premade roasted chickpeas at the store, feel free to swap them to save time.
For perfectly roasted chickpeas, first, line a baking sheet with paper towels, spread the rinsed and drained chickpeas on the baking sheet, then pat with paper towels to get them as dry as possible. This step is important to get them crunchy. Next, remove the paper towels, pour the dried chickpeas into a bowl and toss them with one teaspoon of olive oil and pour them back onto the baking sheet. Place the baking sheet in a preheated, 400 degrees Fahrenheit oven, and roast for 20 to 30 minutes, tossing every 10 minutes, until crispy and browned.
What is Millet?
Millet is a type of whole grain, with a mild corn flavor. A whole grain means the entire grain is still intact and contain more nutrients than refined grains. It was first grown in North Africa, where it has been eaten since prehistoric times. It is still widely consumed in Africa and Asia in flatbreads, like roti, and sweet and savory porridges. What I love most about millet is it's versatility. It can be prepared so it's thick and creamy, or fluffy like rice. I find most people prefer the taste of millet to other gluten free grains!
Similar to quinoa, it is a high protein whole grain and is a rich source of antioxidants, magnesium and niacin. It’s also very quick and easy to cook! Pour one cup of millet and 2 cups of water into a pot and bring to a boil. Cover the pot, reduce the heat until the water is simmering and let it simmer until the water is absorbed, about 15 to 20 minutes. Next, remove the pot from the heat and let it sit, covered for five minutes. All that’s left is to fluff with a fork, add your seasonings of choice, and serve!
Mediterranean Millet Salad with Roasted Chickpeas
Serves 4
Ingredients:
1 cup millet
1 14-ounce can chickpeas, drained and rinsed
2 tablespoons plus 1 teaspoon olive oil
1 1/2 cups halved cherry tomatoes
1/2 large cucumber, chopped
1/4 large red onion, thinly sliced
1/3 cup chopped Kalamata olives
2 tablespoons chopped dill
2 tablespoons chopped parsley
1 lemon, juiced
1/2 cup crumbled feta
Directions:
Bring millet and 2 cups water to a boil in a small pot. Cover, reduce heat, and simmer 15-20 minutes until water is absorbed. Let sit, covered, for five minutes. Uncover and fluff with a fork. Set cooked millet aside to cool.
Preheat oven to 400 degrees Fahrenheit. Toss chickpeas with 1 teaspoon olive oil. Season with salt and black pepper. Roast 20-30 minutes, tossing every 10 minutes, until crispy and browned.
In a large bowl, toss together millet, chickpeas, cherry tomatoes, cucumber, red onion, olives, dill, and parsley. In a small bowl, whisk together lemon juice, olive oil, salt and black pepper and then Stir this dressing into salad. Toss in feta cheese and serve.
If you like this mediterranean millet salad recipe, you might also like these other grain salads:
Fall Freekeh Salad with Roasted Grapes and Brussels Sprouts
Middle Eastern Eggplant and Wheat Berry Salad
Curried Quinoa Salad with Apples
