Millet and Broccoli Patties: The Perfect Detox and Gluten-Free Recipe for Your Healthy and Nutritious Meals
After the holiday feasts, the common desire is to get back in shape with healthy and detox dishes. These millet and broccoli patties are the perfect answer: a concentrate of nutrients, healthy and surprisingly tasty, ideal for those who want to cleanse themselves without giving up flavor. You can present them as finger food at a buffet or as a main course. Serve them as I did with steamed broccoli seasoned with oil, salt, and turmeric for an extra anti-inflammatory boost.
Millet: The Protein Super Cereal to Rediscover
Often underestimated, millet is actually a pillar of modern functional cuisine. Once considered “poor food,” it is now highly sought after for its extraordinary properties. It is one of the cereals with the most protein content, ideal as a meat substitute in vegetarian diets. Perfect for celiacs and those with gluten sensitivity. Rich in Iron, Magnesium, Zinc, and Vitamins (A, E, K, and B group), it is a natural tonic for children and athletes. Finally, low in fat, it fits with controlled diets and low-calorie diets.
The Winning Combination: Millet and Broccoli
The association with broccoli is no coincidence. These vegetables, champions of antioxidant properties, enhance the detox effect of the dish. Together, they create an energizing mix that supports the body during the winter months.
CURIOSITY: Did you know that the benefits you can gain from consuming millet are much more than you might imagine? Here are some examples:
♦Strengthens teeth, nails, and hair, as it contains more salicylic acid than other foods, which stimulates keratin formation. Consequently, our hair, nails, and teeth will be more beautiful and strong.
♦Promotes diuresis and is useful for digestion, which is why it is recommended during pregnancy or for very young children as a puree.
♦Alkalizing, thus indicated to counter, for example, stomach acidity.
♦Prevents gallstones thanks to the presence of insoluble fiber.
♦Energizing, thus proving to be a good ally to combat fatigue, depression, and anemia states.
To date, there are no known contraindications to its consumption unless the person develops hypersensitivities to one of its components.
Source: https://www.tuttogreen.it/proprieta-del-miglio/
If you like these alternative vegetarian and vegan recipes to enjoy a healthier and lighter meal, here are some more solutions that might suit you:
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 30 Minutes
- Portions: 9 patties Ø 3
- Cooking methods: Oven
- Cuisine: Italian
Ingredients
⚠ THIS RECIPE CONTAINS ONE OR MORE AFFILIATE LINKS. The products I recommend are the same ones I use in my recipes; buying them through my blog helps support me and my work, while it won’t cost you anything extra!
- 5.6 oz millet
- 5.3 oz broccoli (already cleaned)
- 2.8 oz chickpea flour
- 2.5 cups vegetable broth (hot)
- 1 fresh spring onion
- 1 tbsp ground turmeric (level)
- to taste extra virgin olive oil
- to taste salt
- to taste pepper
Steps
Start by washing and dividing the broccoli into florets with the help of a knife (fig. 1).
Rinse the millet well under running water (fig. 2).
In a large pan, sauté the sliced spring onion with a generous drizzle of oil (fig. 3).
Add the millet and toast it for 1-2 minutes over high heat, stirring constantly with a spoon (fig. 4).
Fully cover the millet with the hot vegetable broth, cook for about 15 minutes covered over low heat (fig. 5).
After this time, turn off the heat and let it rest, still covered, for another 5 minutes. The millet should have absorbed all the broth; if not, you will need to drain the excess (fig. 6).
Meanwhile, cook the broccoli florets in a steamer for about 23 minutes or alternatively, boil them in plenty of salted water until tender (fig. 7).
Once cooked, mash them with a potato masher (fig. 8).
Season with 2 tablespoons of oil, salt if you steamed them, pepper, and ground turmeric (fig. 9).
Combine the broccoli puree with the now-cool millet and mix well (fig. 10).
Add the chickpea flour, adjust the salt, and mix again. If necessary, you can add 1-2 tablespoons of oil to make the mixture more workable (fig. 11).
Form your patties using a well-moistened 3-inch pastry ring, pressing with the back of a spoon (fig. 12).
Place them on a baking tray lined with parchment paper, drizzle the surface with a bit of oil, and bake in a preheated oven at 375°F for 35 minutes or until slightly golden (fig. 13).
Once cooked, let them cool slightly to set and serve them on a bed of fresh salad or as I did with more steamed broccoli seasoned with oil, salt, pepper, and turmeric.
And voila…your millet and broccoli patties are ready to be enjoyed!
Bon Appétit from La Cucina di FeFè!
Storage
👉 You can store the patties in the fridge for 2-3 days. Freezing is not recommended.
FAQ (Questions and Answers)
1. Can I cook them in an air fryer?
Absolutely yes! The Air Fryer is the recommended method: mist some olive oil and cook at 375°F for 10-12 minutes. You’ll get a crispy crust while keeping the inside soft.
