2 min read

Millet, White Bean, and Tahini Portion Bowl

Millet white bean tahini bowl
VeganGluten-FreeDairy-FreeHigh Fiber
Prep Time15 min
Cook Time20 min
Total Time35 min
Servings4

Millet doesn't get much attention next to quinoa or farro, but it cooks fast and holds its own as a base for a grain bowl. White beans and tahini round it out with the protein and fat a bowl like this actually needs to hold you until lunch — a single-bowl portion that fits the pattern described in portion sizes then and now.

Ingredients

  • 1 cup millet, rinsed
  • 2 cups water or vegetable broth
  • 1 can (15 oz) white beans, drained and rinsed
  • 3 tablespoons tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup chopped parsley
  • Salt and pepper, to taste

Instructions

  1. Toast the millet in a dry saucepan over medium heat for 2 minutes, until fragrant.
  2. Add the water or broth, bring to a boil, then reduce heat and simmer, covered, for 18 minutes, until the liquid is absorbed.
  3. Fluff with a fork and let cool slightly.
  4. Whisk the tahini, lemon juice, and olive oil together, thinning with a tablespoon or two of water until pourable.
  5. Divide the millet among bowls and top with white beans, cucumber, cherry tomatoes, and parsley.
  6. Drizzle with the tahini dressing and season with salt and pepper.

Nutrition Facts (per serving)

Calories 380
Total fat 14g
Total carbohydrates 52g
Dietary fiber 10g
Protein 14g
Sodium 240mg

Why This Is Good for Your Gut

A study in mice found that millet porridge produced dose-dependent increases in Bifidobacterium and Lactobacillus alongside a decline in E. coli and other less favorable bacteria, functioning much like a prebiotic in the gut.[1] The findings come from animal research, not humans, but they line up with what's already known about grain fiber feeding the same beneficial microbes.

Keeps well in the fridge for up to 4 days if stored without the dressing, added fresh when you're ready to eat. The tahini dressing thickens as it sits, so loosen it with a splash of water before serving leftovers. For other tahini-forward sides, roasted cauliflower with tahini and herbs uses the same dressing base.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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