Healthy Foxtail Millet Raw Mango & Vegetable Salad Recipe
This refreshing Foxtail Millet Salad with raw mangoes and a medley of crisp vegetables is a delightful way to nourish your body with a light yet hearty meal. The salad brings together the goodness of nutritious foxtail millet, tangy raw mangoes, and the crunch of fresh veggies, all harmoniously tossed together with a zesty Dijon mustard dressing. Perfect as a lunch, dinner, or even as a healthy appetizer, this salad is versatile, easy to make, and packed with flavor. The addition of Dijon mustard adds a sharpness that balances beautifully with the sweetness of honey, the tang of lemon juice, and the crunch of fresh vegetables.
Foxtail millet, known for being light and easy to digest, makes for an excellent base for a healthy meal. It is also a great alternative for those looking to include whole grains in their diet. Whether you’re following a vegetarian lifestyle or simply looking for a wholesome, gluten-free meal, this salad is a great choice. Let’s dive into this nutritious recipe!
Ingredients
| Ingredient | Quantity |
|---|---|
| Foxtail Millet | 1/2 cup |
| Raw Mango (peeled and chopped) | 1 |
| Cucumbers (peeled and chopped) | 2 |
| Mooli/Mullangi (Radish, finely chopped) | 1 |
| Onion (finely chopped) | 1 |
| Fresh Coriander (Dhania) Leaves (finely chopped) | 1 handful |
| Dijon Mustard | 1 teaspoon |
| Extra Virgin Olive Oil | 1 teaspoon |
| Honey | 1 teaspoon |
| Lemon Juice | 2 teaspoons |
| Salt | To taste |
| Black Pepper Powder | To taste |
Nutritional Information
| Nutrient | Per Serving |
|---|---|
| Calories | 140 kcal |
| Protein | 3 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 4 g |
| Fat | 2 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 200 mg |
| Potassium | 400 mg |
| Vitamin C | 20 mg |
| Calcium | 20 mg |
| Iron | 1 mg |
Preparation Time
| Time | Duration |
|---|---|
| Prep Time | 20 minutes |
| Cook Time | 40 minutes |
| Total Time | 1 hour |
Instructions
-
Cook the Foxtail Millet:
- Start by cooking the foxtail millet. In a saucepan, combine the millet with 1 cup of water. Bring it to a boil over medium heat. Once it boils, reduce the heat to low, cover the pan, and let the millet cook for 15 to 20 minutes until all the water is absorbed and the millet is tender. The grains should remain separate and fluffy.
- Alternatively, you can speed up the cooking process by using a pressure cooker. Pressure cook for 2 whistles, then let it cool naturally.
- Once cooked, stir in 1 teaspoon of olive oil and a pinch of salt to prevent the grains from sticking together. Let the millet cool completely at room temperature.
-
Prepare the Vegetables:
- While the millet is cooling, prepare the vegetables. Peel and chop the raw mango into small cubes.
- Peel and chop the cucumbers and finely chop the mooli (radish) and onion. Finally, finely chop the coriander leaves for that fresh herby flavor.
-
Make the Dressing:
- In a small bowl, combine 1 teaspoon Dijon mustard, 1 teaspoon extra virgin olive oil, 1 teaspoon honey, and 2 teaspoons lemon juice. Whisk them together to form a smooth, tangy dressing. Season with salt and black pepper powder to taste.
-
Assemble the Salad:
- In a large mixing bowl, combine the cooled foxtail millet, chopped raw mango, cucumbers, mooli, onion, and coriander leaves.
- Drizzle the prepared dressing over the salad and toss well to combine all the ingredients. Adjust the seasoning with extra salt or black pepper if needed.
-
Serve:
- Serve the Healthy Foxtail Millet Raw Mango & Vegetable Salad immediately as a light and refreshing meal. It pairs beautifully with Ragi Tawa Paratha and Dhingri Matar for a complete meal. Alternatively, enjoy it on its own as a nutrient-packed, flavorful snack.
Tips
- Substitutions: You can swap the raw mango with ripe mango if you prefer a sweeter salad. Carrot can be added for extra crunch, and tomatoes can lend a juicy texture.
- Flavor Variations: Feel free to add a dash of chili powder or cumin powder for added spice, or include some toasted seeds (such as pumpkin or sunflower seeds) for crunch.
- Make Ahead: This salad can be prepared ahead of time and stored in the refrigerator for up to 2 days. The flavors develop even more as it sits, making it a perfect dish to pack for lunch or serve at a gathering.
Health Benefits
This Foxtail Millet Raw Mango & Vegetable Salad is not only delicious but also packed with health benefits:
- Foxtail Millet is a rich source of dietary fiber, essential minerals like iron, and is gluten-free. It supports digestive health and is excellent for those looking to maintain a healthy weight.
- Raw Mangoes are high in vitamin C, which supports immunity and skin health. They also help improve digestion and provide a tangy, refreshing flavor.
- Cucumbers and radishes add a hydrating crunch while being low in calories, perfect for a weight management plan.
- The addition of Dijon mustard and olive oil helps balance blood sugar levels and provides heart-healthy fats.
This salad is perfect for those following a vegetarian diet or anyone looking to add more wholesome, plant-based meals to their routine. With its light, refreshing flavor and nourishing ingredients, this dish is sure to become a favorite in your kitchen!
Enjoy the delightful crunch, tanginess, and heartiness of this versatile salad, whether you’re having it as a main or a side! Perfect for every season, this Foxtail Millet Raw Mango & Vegetable Salad is the epitome of a healthy, flavorful meal.
