Black Bean and Millet Salad


Food.com
35 mins (prep 5, cooking 30)
16 ingredients
6 servings
Millet a wonderful grain,that most think of as bird food.Millet is highly nutritious, non-glutinous and like buckwheat and quinoa, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates. Millet is mildly sweet, nut-like flavor and contains many beneficial nutrients. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is high in the minerals iron, magnesium, phosphorous, and potassium. So eat your millet!The seeds are also rich in phytochemicals, including Phytic acid, which is believed to lower cholesterol, and Phytate, which is associated with reduced cancer risk.

Categories:  salad , <-60-mins , equipment , brunch , low-fat , black-beans , low-cholesterol , served-cold , american , beans , salad-dressings , vegetarian , healthy-2 , stove-top , pasta,-rice-and-grains , north-american , low-sat.-fat , taste~mood , spicy , refrigerator , low-sodium , low-in... , time-to-make , low-protein , low-calorie , presentation , grains , healthy ,
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Ingredients

Nutrition

Serving Size (227.65 g)
Servings 6
Amount per Serving
Calories 368.8 Calories from Fat 24.75
% Daily Value *
Total Fat 2.75g 25.4%
Saturated Fat 0.34g 10.18%
Trans Fat 0.0g %
Cholesterol 0.0mg 0.0%
Sodium 422.01mg 105.5%
Total Carbohydrate 66.43g 132.86%
Dietary Fiber 15.63 g 375.14%
Sugars 0.58 g %
Protein 21.28g 255.34%
Vitamin A 43.47IU% Vitamin C 2.95mg%
Calcium 111.2mg% Iron 6.82mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
canned, low sodium, large, medium cucumber, medium onion, chopped parsley, chopped cilantro, fresh garlic
 

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