Millet

Panicum miliaceum, Setaria italica

grain

Small round yellow grains of a gluten-free cereal from temperate Asia, well suited to dry areas; as porridge, flatbread or like couscous. 100 g raw provide 11 g of protein, 8.5 g of fibre and 3 mg of iron.

Origin

Northern China and Sahel

Season (United States)

all year round · grows in your region

Preparation

Rinsed in hot water, it cooks for 15 to 20 minutes in two and a half times its volume of water, like couscous; toasted dry for a minute first, it tastes nuttier. As porridge, patties or a side. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding. Most of its goitrogens go with cooking, even a short one.

Molecules

Resistant starch RS1 · Insoluble fibersIn small amounts, not counted ArabinoxylansWhat slows things down Phytates · Goitrogens

Did you know?

Proso millet was grown in China from the 6th millennium BCE, under the name shǔ.