Curried Millet Pilaf with Raisins, Almonds and Herbs
Inspired by techniques from America's Test Kitchen.
Fragrant curried millet is studded with sweet raisins and toasted almonds for a light, warmly spiced pilaf served with a cooling spoonful of yoghurt.
Always check the labels of the products you use.
Method
- 1
Toast Spices. Heat 1 tbsp olive oil in a large saucepan on medium and cook the spring onion whites with 1 tsp curry powder until fragrant, about 1 minute.
- 2
Toast Millet. Add 270 g rinsed and dried millet and toast, stirring, until lightly browned, about 2 minutes.
- 3
Simmer. Add 720 ml water and ¾ tsp salt, bring to the boil, then cover and simmer on low until the water is absorbed, 15-20 minutes.
- 4
Fold. Off the heat, use a fork to fold in 4 tbsp chopped basil and/or mint, 40 g raisins, 25 g toasted flaked almonds and the spring onion greens.
- 5
Serve. Season with ¼ tsp pepper and serve with a spoonful of yoghurt on each portion.
Storage
Keep in a covered container in the fridge for up to 3 days and reheat with a splash of water, adding the yoghurt fresh. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why it's healthy
- Total fat: 25.2 % of energy (limit ≤ 30%)
- Saturated fat: 4.5 % of energy (limit < 10%)
- Free sugars: 0 % of energy (limit < 10%)
- Salt: 0.93 g (limit ≤ 1.7 g)
- Fibre or fruit & veg: 6.1 g fibre / 98 g veg (limit ≥ 3.8 g fibre or 80 g fruit & veg)
Per serving, worked out from the nutrition table against our WHO-based rule. Not endorsed by WHO.
Equipment
- large saucepan with lid
- wooden spoon
- fork
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 300 kcal |
| Protein | 8.4 g |
| Carbohydrate | 48.9 g |
| of which sugars | 7.7 g |
| of which free sugars | 0 g |
| Fat | 8.4 g |
| of which saturates | 1.5 g |
| Fibre | 6.1 g |
| Salt | 0.93 g |
Protein per 100 kcal
2.8 g High Protein needs ≥ 10 g
Calculated from USDA FoodData Central ingredient values
