Now that we’ve left the Christmas holidays behind, my resolution is to diet or at least cook healthier and detox dishes. In line with these good intentions, I prepared these healthy and surprisingly tasty millet and broccoli patties! Millet, for those who still associate it with bird feed, is actually an excellent meat substitute, thanks to its richness in carbohydrates and proteins. It was once widespread, especially among the poor due to its high protein content, higher than other grains, but today it has unfortunately fallen out of use. For this reason, it is a recommended food for those with nutritional deficiencies, those with poor appetites, and children and adolescents in growth stages. But there’s more! Millet is gluten-free, making it ideal for celiac diets, not to mention that its properties are due to the presence of numerous vitamins and minerals. It contains vitamin A, vitamin E, vitamin K, and those of the B group, while among the minerals we find iron, phosphorus, calcium, magnesium, and zinc. Additionally, it is low in fat and cholesterol-free, making it a good fit for a controlled diet or even a stricter dietary regimen. Its properties are truly numerous, so I refer you, for those interested, to a more in-depth read in the curiosities section! The combination in this recipe with broccoli, the antioxidant vegetable par excellence, is no accident, and you’ll understand how this dish will give you a boost of energy and essential nutrients. Plus, these patties are delicious and intriguing. They are perfect for a buffet as finger food, or as a main course accompanied by a salad or, as I did, served with other steamed broccoli dressed with oil, salt, and turmeric. In short, a healthy indulgence you shouldn’t miss out on!

CURIOSITY: Did you know that the benefits of consuming millet are more than you might imagine? Here are some examples:
♦Strengthens teeth, nails, and hair, as it contains salicylic acid in higher amounts than other foods, which stimulates the formation of keratin. As a result, our hair, nails, and teeth will be more beautiful and robust.
♦Promotes diuresis and aids digestion, which is why it is recommended during pregnancy or for very young children as baby food.
♦Alkalizing, therefore indicated to counteract stomach acidity, for example.
♦Prevents gallstones thanks to the presence of insoluble fiber.
♦Energizing, making it a good ally to combat fatigue, depression, and anemia states.
To date, no contraindications are known regarding its consumption unless a person develops hypersensitivity to one of its components.
Source: https://www.tuttogreen.it/proprieta-del-miglio/

If you like these alternative vegan and vegetarian-style recipes for a healthier and lighter meal, here are some other solutions that might suit you:

Difficulty: Easy
Cost: Economical
Preparation time: 30 Minutes
Portions: 9 patties Ø 3 inches
Cooking methods: Oven
Cuisine: Italian

Ingredients:

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 turmeric powder
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 dash of oil (fig. 3).
Add the millet and toast it for 1-2 minutes over high heat, stirring continuously with a ladle (fig. 4).
Completely cover the millet with hot vegetable broth, cook for about 15 minutes covered and on 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, steam the broccoli florets for 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 turmeric powder (fig. 9).
Add the broccoli puree to the now cooled millet and mix well (fig. 10).
Also add the chickpea flour, adjust the salt, and mix again. If needed, you can add 1-2 tablespoons of oil to make the mixture more workable (fig. 11).
Form your patties using an 8 Ø cm (3 inches) pastry cutter, well moistened, pressing with the back of a spoon (fig. 12).
Place them on a baking tray lined with parchment paper, drizzle with 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 other steamed broccoli dressed with oil, salt, pepper, and turmeric.
And voilà… your millet and broccoli patties are ready to be enjoyed!
Bon Appétit from La Cucina di FeFè!