Millet and vegetable bake
A tasty nutrient packed and adaptable main meal that won't dent the food budget.
Equipment
- 1 High speed blender like a nutri-bullet
- 1 large baking dish
Ingredients
For the millet
- 150 g millet grain
- 450 ml vegetable stock
- 1 large bay leaf
For the veggies
- 1 medium red or white onion sliced
- 200 g Brussel sprouts rough outer leaves trimmed
- 150 g green beans cut into 2 cms pieces OR
- 1 medium head of broccol trimmed and cut into florets
For the sauce
- 75 grams cashew nuts soaked in hot water for at least 2 hours
- 1 teaspoon Dijon mustard
- 2 tablespoons nutritional yeast
- 1/2 teaspoon garlic powder
- 1 heaped teaspoon mixed herbs
- salt and pepper to taste
To top
- 3 tbsp sunflower and pumpkin seeds
Instructions
For the veggies
- Pre-heat the oven to 180ºC
- Add the sliced onion, trimmed Brussel sprouts and trimmed beans or broccoli to the baking dish. Drizzle a little water or olive oil over the top and roast in the oven for 15 minutes. Keep an eye on the veg and stir a couple of times.
For the millet
- If you are toasting the millet, pop it into a large non-stick frying pan and toast on a medium heat for a couple of minutes, giving it a good shake every now and then. When you smell nutty aromas, turn off the heat. Do not let it burn!
- Whilst the millet is toasting, pour the vegetable stock into a pan along with the bay leaf and bring to the boil.
- Carefully pour the millet into the vegetable stock (it can really bubble up so beware), pop on the lid and reduce the heat. Leave it to simmer for 10 minutes then check the pan - most of the stock will have been absorbed. Once it's all gone, turn off the heat and leave it to steam with the lid on for a couple of minutes.
- Remove the bay leaf from the millet.
For the sauce
- Drain the cashew nuts into a sieve and rinse. Pop the nuts into a blender jug and cover with water - you want about 1 cm above the nuts. Add the remaining ingredients and blend until smooth.
- If the cream is super thick, add more water - you want a single cream pouring consistency. Taste the cream and add more flavours if desired. Season well.
Make the bake
- Once the veggies are just soft and lightly roasted and the millet is cooked, remove the veg from the oven. Carefully tip them into the millet pan. Pour over the cashew cream and mix well to coat everything. If it still feels a little dry, add a little extra water but don't overdo it!
- Spoon the mix back into the oven proof dish, sprinkle the seeds over the top and pop the dish back into the oven.
- Bake for 15 minutes until the top is lightly browned. Serve straight away piping hot.