Do you fancy a tasty stir-fry? With the short cooking time of the millet, this vegetable stir-fry with corn and millet is quickly cooked. Thanks to its superfood status, millet is now rightly back on many plates and is increasingly grown locally.
May I present: the local superfood millet!
In Asia and Africa, millet has been a staple food for thousands of years. Millets are a group of small-seeded sweet grasses. There are a dozen different types of millet, which differ in size and color and also have different ingredients. All have a high protein content, provide many healthy trace elements such as iron, magnesium and calcium, minerals and are gluten-free. Golden millet also contains a high proportion of beta-carotene.
All millet recipes have in common that they feed you for a long time due to the composition of complex carbohydrates. Conveniently, millet has a short cooking time and, together with fresh vegetables, ensures an extremely balanced vegan meal. By the way, you can vary the vegetable stir-fry with corn and millet as you like and prepare it with your preferred vegetables. For extra protein, fry tofu or tempeh or add a few boiled lentils or beans to your stir-fry.
You can even find millet from Swiss (or German) cultivation in organic quality in your supermarket!
Like to add a dessert to your stir-fry?
It is always nice to finish a meal with something sweet. How about my vegan lemon coconut tart that is refined sugar free and gluten free. Or a tasty vegan pumpkin pie, again with zero refined sugar? My Don’t Waste your Taste dessert page contains many more recipes for a sweet finish of your vegan meal for all seasons.
Stir-fry with corn and millet
Ingredients
For the stir-fry
- 2 tbsp oil for frying i.e. canola (rapseed) or peanut oil
- 1 onions
- 200 g green beans
- 150 ml water
- 1 small unit saffron
- 1 tsp smoked paprika powder
- ½ tsp cumin powder or seeds crushed in a mortar
- ½ tsp coriander powder
- 2 tomatoes
- salt
- pepper
For the corn
- 1 sweet corn pre-cooked
- 1 tbsp tamari mix with 1 tbsp of water
Additionally
- ½ cup golden millet
- 1 ½ cups water
- ½ bunch fresh coriander
Instructions
- Wash the millet and boil in 3 times as much water for 15 minutes. Then put the lid on and let it soak for another 10 minutes.
- Finely chop the onions. Cut the ends of the green beans. Cut beans and corn into bite-sized pieces. Dice the tomatoes.
- Take a large non-stick frying pan and sauté the onions with a little oil. Then add the green beans and fry for another 5 min.
- Then add 150 ml water, saffron, smoked paprika powder, cumin powder, coriander powder and tomatoes to the beans in the pot. Stir and simmer for 15 min.
- Meanwhile, heat some oil in another coated pan. Fry the corn pieces on both sides for approx. 3 min. Deglaze with the tamari-water mixture. Remove from heat as soon as the liquid has evaporated.
- Serve your stir-fry with the corn pieces, the millet and sprinkled with coriander.
Notes
Almost, because golden millet is a subspecies of millet. The high beta-carotene content gives the healthy grains their golden color. Both are a very good source of iron and magnesium. Millet, for example, has two to three times more iron than wheat.
