It is the smallest grain of all. Probably originated from North Africa, it was an important food in Europe in the Middle Ages. Millet was a staple in China long before rice.
Now, it is eaten around the world.
The common variety of this small round grain is yellow but Asian and African variety is red.
It is a good source of protein, B vitamins, iron and like the other cereals it is deficient in lysine.

Forms of Millet

  • Pearled millet is the major type. The tiny grain is always hulled.
  • Cracked millet
  • Flour

Basic Cooking Instruction
This tiny grain can be cooked like any other grain.
You can roast or soak it before cooking. Toasting it first enhances the sweet. If you toasted the millet first, the cooking time will be cut in half, thus about 15 minutes.
Craked millet can be used to make couscous. Soak the grain in water for about an hour, then steam it 30 minutes.


100 g cooked millet provide
Proteins 3.5 g
Fats 1 g
Carbohydrates 24 g
Fibre 13 g
Main nutrients
Calcium 3 mg
Iron 0.6 mg
Potassium 62 mg
Phosphorus 100 mg
Zinc 0.9 mg
Magnesium 44 mg
Thiamine 0.1 mg
Riboflavin 0.08 mg
Niacin 1.3 mg


Croquettes de millet
300 g of millet
½ liter of water
½ liter of soymilk
1 egg
2 tablespoon of olive oil
1 pinch of salt
Boil the millet in the water for a few minutes, drain and steam it in half water and half milk.
When cooked let it cool and add the egg and the salt.
Make small balls and roll them in breadcrumbs.
Fry them in the oil.
You can salt or sweeten them.

Realized by Laurence LIVERNAIS-SAETTEL, dietitian
© Copyright L. Livernais-Saettel 2002
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