Millet and Cauliflower Balls: A Tasty, Gluten-Free Vegetarian Recipe
On my social channels I often talk about how varying your diet is the first step to feeling good. Breaking out of the usual pasta-and-rice routine allows you to rediscover forgotten but precious grains, such as millet.
History and Properties of Millet: Much More Than Just “Bird Feed”
Undervalued for decades and downgraded to bird feed during the economic boom, millet actually has an ancient history. It was already consumed in Ancient Rome and was important in the Middle Ages as a meat substitute. Today this grain is finally enjoying a revival on modern tables.
Why you should include it in your diet?
First of all, it is naturally gluten-free, so perfect for people with celiac disease or gluten sensitivity. It is highly digestible, which makes it light and suitable for the whole family. It also contains high-quality proteins that are more easily assimilated than those in some other grains. In addition, its high starch content that is released during cooking makes it one of the best natural “binders” in the plant world. When cooked by absorption (without draining the water), millet releases a starchy substance that makes the grains sticky and allows the mixture to bind perfectly on its own.
Baked Millet Balls with Cauliflower, Sun-Dried Tomatoes and Capers
To showcase this ingredient, I came up with some tasty vegetarian balls. The delicate flavor of millet pairs with the punch of braised cauliflower, the saltiness of capers, and the gourmet touch of sun-dried tomatoes.
This recipe is a smart “dinner-saver”: with a single preparation you’ll have both the balls and a tasty side of leftover cauliflower.
Source: https://www.viversano.net/alimentazione/mangiare-sano/miglio-proprieta/
Crazy for balls? Then you absolutely must try these other ideas too, all delicious and healthy:
- Difficulty: Easy
- Cost: Inexpensive
- Rest time: 30 Minutes
- Preparation time: 40 Minutes
- Portions: approx. 24 balls
- Cooking methods: Stovetop, Electric oven
- Cuisine: Italian
- Seasonality: Autumn, Winter
Ingredients
⚠ IN THIS RECIPE THERE ARE 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!
- 1 cauliflower
- 2/3 cup millet, hulled
- 2.1 oz scamorza cheese
- 6 sun-dried tomatoes in oil
- 2 tbsp capers, in sea salt (rinsed before use)
- 2 tbsp grated Grana Padano
- to taste gluten-free breadcrumbs (or medium-grain cornmeal (fioretto))
- 1 clove garlic
- 2 tbsp extra virgin olive oil (+ as needed)
- to taste salt
- to taste pepper
Tools
⚠️ IN THIS RECIPE THERE ARE 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!
- 1 Cutting board
- 1 Knife
- 1 Pan
- 1 Lid
- 1 Ladle
- 1 Saucepan
- 1 Peeler
- 1 Colander
- 1 Bowl
- 1 Spoon
- 1 Gloves
- 1 Baking tray
- 1 Parchment paper
Steps
Start by preparing the cauliflower: remove the outer leaves and core. Using a large knife, slice it and cut it into florets all the same size for more even cooking.
In a large skillet, brown the garlic with 2 tablespoons of oil.
Add the cauliflower florets and saute for a couple of minutes over high heat to flavor them.
Cover with 1 1/4 cups of hot water (300 ml), put on a lid and let simmer for about 25 minutes, or until the cauliflower is tender but not falling apart.
Meanwhile, drain the sun-dried tomatoes and finely chop them with a knife.
Rinse the millet several times under running water*, then put it in a saucepan and toast it for a couple of minutes without adding anything else.
Then cover it with slightly salted water, the amount needed for cooking (about 1 1/2 cups, 360 ml) and cook it following the times indicated on your package.
It will take about 15 minutes, after which the millet should have absorbed all the water and retained its beneficial properties.
Transfer it to a colander to let it cool slightly and to drain any remaining water.
When the cauliflower is cooked but not falling apart, season with salt and pepper.
Add the chopped sun-dried tomatoes and the capers previously desalinated under running water, and sauté for a few more minutes to combine the flavors.
Turn off the heat, let it cool slightly and transfer half of the cauliflower (the rest will be used as a side) into a large bowl.
Then add the now-cooled millet and season with the grated Grana Padano.
Mix with your hands, using food-safe gloves.
You should obtain a homogeneous and compact mixture which you will let rest in the fridge for about 30 minutes**.
After this time, take small portions of the mixture, press them well between your hands to compact them and place a cube of scamorza in the center.
Close the mixture around the cheese to form a ball, then roll it in the gluten-free breadcrumbs***.
Continue until all the mixture is used. Place the balls on a baking tray lined with parchment paper and drizzle a little oil over the surface. Bake in a preheated oven at 392°F (200°C) for 25 minutes, then turn them and continue baking for another 10 minutes or until golden.
Turn off the heat and serve immediately, hot and gooey!
And voilà… the millet balls with cauliflower, sun-dried tomatoes and capers are ready to enjoy!
Enjoy! from La Cucina di FeFè!
Storage
👉 Millet balls can be stored for 1 day at room temperature and for 3–4 days in the refrigerator in an airtight container. They can also be frozen, either before or after cooking.
👉 Millet balls can be stored for 1 day at room temperature and for 3–4 days in the refrigerator in an airtight container. They can also be frozen, either before or after cooking.
Tips, notes, variations and suggestions
🔵* The secret to optimal cooking is to rinse it well under running water until the water runs clear, toast it for a few minutes and then cook it by absorption (usually 3 parts water to 1 part millet).
🔵**Texture after chilling: after a short rest in the fridge, as it cools, the millet’s starch solidifies further. This makes the balls very sturdy and easy to handle.
🔵***Gluten-free breadcrumbs: if you need to guarantee a gluten-free dish, a great substitute for gluten-free breadcrumbs is fioretto cornmeal, the medium-grain variety. If you don’t need a gluten-free option, you can always use regular breadcrumbs.
🔵Cooking recommendations: to keep the recipe light and healthy I chose oven baking, but these croquettes are also perfect in a skillet with a drizzle of oil for a crispy crust or in an air fryer for a super quick result.
🔵You can vary these balls by naturally adding spices and herbs to taste, such as rosemary, which pairs well with sun-dried tomatoes. You could also replace the sun-dried tomatoes with marinated mushrooms or pitted olives.
🔵For a richer flavor, you can enrich the mixture with diced cured meats such as prosciutto, salami or diced provola.
🔵For a completely veggie version, omit the scamorza and grated cheese and make a light batter with water and chickpea flour to then coat the balls in breadcrumbs.
🔵For a completely veggie version, omit the scamorza and grated cheese and make a light batter with water and chickpea flour to then coat the balls in breadcrumbs.
FAQ (Questions & Answers)
1. Does millet need to be soaked before use?
Unlike some legumes or whole grains, millet does not necessarily need to be soaked, which makes it very quick to prepare.
2. Can I prepare the balls mixture in advance?
Absolutely yes. You can prepare the mixture the day before and let it firm up in the refrigerator; this will also help form the balls more easily without them falling apart.
