🥣 Millet & Vegetable Soup
🎯 Difficulty: Easy
⏱️ Time: 35–40 minutes
🍽️ Servings: 4
🔥 Estimated Calories: ~200–250 kcal per serving
🧂 Ingredients
- Millet: 1/2 cup (about 150 kcal)
- Carrot (diced): 1 medium (~30 kcal)
- Celery (diced): 2 stalks (~10 kcal)
- Onion (chopped): 1 small (~20 kcal)
- Garlic (minced): 2 cloves (~10 kcal)
- Tomato (diced): 1 large (~30 kcal)
- Vegetable broth (or water): 4 cups (~40 kcal)
- Olive oil: 1 tbsp (~120 kcal)
- Salt & pepper: to taste
- Fresh herbs (parsley, thyme, or bay leaves): optional
- Spinach or kale (optional for extra greens): 1 cup (~10 kcal)
👨🍳 Step-by-step Instructions
Step 1: Toast the Millet
In a large pot, heat a small amount of olive oil over medium heat. Add millet and toast it lightly for 2-3 minutes until it smells nutty.
Step 2: Sauté Vegetables
Add olive oil to the same pot and sauté onion, garlic, carrot, and celery for 5-7 minutes, or until the vegetables begin to soften.
Step 3: Add Broth & Tomatoes
Pour in the vegetable broth and diced tomato. Stir to combine. Bring the mixture to a boil, then lower the heat and simmer for 10-15 minutes until the vegetables are tender.
Step 4: Cook Millet
Add the toasted millet to the pot. Stir well, then cover and simmer for another 15–20 minutes, or until the millet is tender and has absorbed the liquid.
Step 5: Add Greens (Optional)
If using spinach or kale, add it to the soup during the last 5 minutes of cooking. Stir until the greens are wilted.
Step 6: Serve
Taste and adjust seasoning with salt and pepper. Serve hot, optionally topped with fresh herbs.
💡 Tips
- You can use quinoa or rice as a substitute for millet.
- Add beans for extra protein and fiber.
- Store leftovers in the fridge for up to 3 days, or freeze for longer storage.
- For a heartier soup, add some potatoes or sweet potatoes.
