Millet and Broccolini Medallions: The perfect Detox and Gluten-Free recipe for your healthy, nourishing meals
After the holiday feasts, the common desire is to get back in shape with healthy, detox dishes. These millet and broccolini medallions are the perfect answer: a concentrate of nutrients, wholesome and surprisingly tasty, ideal for anyone wanting to cleanse without giving up flavor. You can serve them as finger food at a buffet or as a main course. Serve them as I did with steamed broccolini dressed with olive oil, salt and turmeric for an extra anti-inflammatory boost.
Millet: The Protein Super-Grain to Rediscover
Often underestimated, millet is actually a cornerstone of modern functional cooking. Once considered “poor man’s food,” it is now sought after for its extraordinary properties. It is one of the grains with the highest protein content, ideal as a meat substitute in vegetarian diets. Perfect for people with celiac disease and for those sensitive to gluten. Rich in Iron, Magnesium, Zinc and Vitamins (A, E, K and B complex), it is a natural restorative for children and athletes. Finally, low in fat, it fits controlled dietary plans and low-calorie diets.
The Winning Pairing: Millet and Broccolini
The pairing with broccolini is no accident. These vegetables, champions of antioxidant properties, enhance the detox effect of the dish. Together they create an energetic mix that supports the body during the winter months.
FUN FACTS: Did you know that the benefits you can obtain from eating millet are more numerous than you might imagine? Here are some examples:
♦Strengthens teeth, nails and hair, as it contains higher levels of salicylic acid compared to some other foods, which stimulates keratin formation. As a result, our hair, nails and teeth will be healthier and stronger.
♦Promotes diuresis and is useful for digestion, which is why it is recommended during pregnancy or for very young children in the form of porridge.
♦Alkalizing, therefore indicated to counteract, for example, stomach acidity.
♦Prevents gallstones thanks to the presence of insoluble fibers.
♦Energizing, making it a good ally to fight tiredness, depression and anemia.
At present, no contraindications to its consumption are known, unless a person develops hypersensitivity to one of its components.
Source: https://www.tuttogreen.it/proprieta-del-miglio/
If you enjoy these alternative vegetarian and vegan recipes for lighter, healthier meals, here are a few more ideas that might suit you:
- Difficulty: Easy
- Cost: Budget-friendly
- Preparation time: 30 Minutes
- Portions: 9 medallions Ø 3 1/8 in
- 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; purchasing them through my blog helps support me and my work at no extra cost to you!
- 3/4 cup millet (about 5.6 oz (160 g))
- 1 2/3 cups broccolini (about 5.3 oz (150 g) – already trimmed)
- 2/3 cup chickpea flour (about 2.8 oz (80 g))
- 2 1/2 cups vegetable broth (hot)
- 1 spring onion (scallion)
- 1 tbsp turmeric powder (level)
- to taste extra virgin olive oil
- to taste salt
- to taste pepper
Steps
Start by washing and cutting the broccolini into small florets with a knife (fig. 1).
Rinse the millet well under running water (fig. 2).
In a large saucepan, brown the spring onion sliced into rings 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).
Completely 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 rest, still covered, for another 5 minutes. The millet should have absorbed all the broth; if not, drain any remaining liquid (fig. 6).
Meanwhile, steam the broccolini florets 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).
Dress them with 2 tablespoons of oil, salt (if steamed), pepper and the turmeric powder (fig. 9).
Add the broccolini puree to the warm millet and mix well (fig. 10).
Also add the chickpea flour, adjust seasoning and mix again. If necessary, you can add 1-2 tablespoons of oil to make the mixture easier to work with (fig. 11).
Shape the medallions using an 8 cm (3 1/8 in) round cutter well moistened, pressing down with the back of a spoon (fig. 12).
Place them on a baking sheet lined with parchment paper, drizzle the surface with a little oil and bake in a preheated oven at 374°F for 35 minutes or until lightly golden (fig. 13).
Once cooked, let them cool slightly to firm up and serve them on a bed of fresh salad or, as I did, with extra steamed broccolini dressed with oil, salt, pepper and turmeric.
And there you have it… your millet and broccolini medallions are ready to enjoy!
Enjoy! From La Cucina di FeFè!
Storage
👉 You can store the medallions in the fridge for 2-3 days. Freezing is not recommended.
FAQ (Questions & Answers)
1. Can I cook them in an air fryer?
Absolutely yes! The air fryer is the recommended method: lightly mist with a little extra virgin olive oil and cook at 374°F for 10-12 minutes. You’ll get a crispy crust while keeping the center soft.
