Your Source for Organic Plant-Based, Gluten-Free Recipes, Holistic Health, Cleanse and Detox, Toxin-Free Living

Preparing Basic Millet 101


Millet is very much a staple in my pantry and I’m always eager to inspire others to start cooking with this marvelous pseudo-grain, which is actually a seed. Much like quinoa, millet is gluten-free and easy on the belly. It’s also more alkalizing than other non-gluten grains. It’s rich in B vitamins, iron, magnesium, phosphorous and potassium. Millet also has an impressive amino acid profile, including the essential amino acid methionine, making it an excellent source of protein. Perhaps the thing I love the most about millet, other than its taste, is that it is a prebiotic, making it an excellent “food” to feed the friendly flora in our guts. 

Millet can be found in some grocery stores; however, you’ll most likely have to visit your natural whole foods store to find it, or you can purchase it here, here and here. With its mildly sweet, nutty flavor, millet is a delightful alternative to rice and other commonly used grains.



Preparing Your Millet

1. Measuring & soaking your millet. One cup of dried millet generally yields about 3 cups cooked. Measure out the desired amount of millet you want to cook, place in a ceramic or glass bowl (never use plastic) and soak with purified water for 18-24 hours. For optimal soaking, add 1/2 tsp. apple cider vinegar. See soaking instructions for more detail.

2. Drain and rinse millet well. The basic ratio for cooking is 2 – 2Β½ cups of water to 1 cup millet, depending on how creamy you want the texture. I recommend starting with 2 cups of water if you soaked the millet.  

3. Bring to a boil, turn heat to low heat and let simmer for 15-20 minutes. The less you stir, the fluffier your millet will be. This is why it’s important not to cook it on high- you want a nice low simmer. You will know your millet is finished because the dark yellow color will become opaque. I never cover my grains when cooking them. As long as you use a nice low simmer with minimal stirring, your grains should come out nice and fluffy. If the texture is a little drier than you like, next time start with the ratio 2Β½ cups of water to 1 cup millet. The more you cook with millet, the better you’ll get at decided the exact ratio of water to millet that you prefer. 

4. Remove from heat and let stand for 5 minutes. Fluff well and serve.

5. Serving your millet. Millet can be used in a variety of ways. When cooked, it provides a light, dry texture that sticks well. This makes it a perfect for hearty stews, vegetable patties, stuffing, porridge, and salads. 


Have you cooked with millet before? Millet is so versatile, and I have a million recipes I want to try. If you have any please do share in the comments section below. And as always, if you enjoyed this post and would like more cooking tips like this, please join me on Facebook, Twitter, Instagram and Pinterest.



468 ad


  1. Kim, have you tried cooking millet using a rice cooker?

    • Grace, I have not tried cooking millet in a rice cooker…I actually don’t own one. If you do, give it a try and let me know how it works. It seems like it may be a good idea. πŸ™‚

  2. Hi Kim! In your other post (Soaking 101) it is mentioned that grains need 1 Tbs of acidic medium, and in this post it says 1/2 tsp apple cider vinegar. Is this dependent on a certain proportion, certain grain or is it all just a guesstimate? Also, this page recommends to just cook the grains in the water they were soaked, without needing to rinse. Which way to go? Thanks so much for your help!

    • Irene, I’ve looked through that post and didn’t see where it said 1 Tbs of acid medium. I treat it as a guesstimate. If I’m using a larger portion, I’ll add more of an acid medium. As far as cooking the grains with the soaked water, I’ve heard both yes and no, so I’m not really sure. I generally don’t use the water.

      • THANKS a lot, Kim!

        • You’re welcome Irene!

    • Irene, I use strict traditional prep/cooking methods (and teach these methods at a functional medicine MD office) and would definitely not cook in the used soaking water. In general, when you Pressure cook your foods, it kills most of the plant toxins except for oxalates. Oxalates are the most extreme plant toxin of them all (that we know of at this time) and modern day people have oxalate overload (poisoning) which leads to a lot of health issues. I suggest doing what our ancestors did….throw out the soaking water.

  3. I found some really interesting millet recipes on a site about the benefits of fasting. The URL is:

    This is my first time using millet and I’m going to try millet croquettes recipe at the site I just mentioned. As it seems the millet kernels are quite small, when you drain the millet after soaking, do you have to use a more fine sieve?

    • Hey John, the croquettes recipe looks delicious. For straining the soaked millet, I do use a fine mesh sieve. πŸ˜€

  4. Hi Kim,

    I was wondering for this millet recipe and other grains with a longer soaking time (many of the grains listed in your chart need to be soaked for 18-24 hours) should I change the water of the grain throughout the longer soaking time?

    For instance, you mention changing the bean water after every 8 hours up to 24 hours. With a longer soaking grain, should I just leave it be with the acid medium in warm water for the entire 18 hours?

    • Hey Elizabeth, I would say don’t sweat about changing the soak water for grains. As long as soak for the recommended time you should be good.

  5. Hi Kim,

    One more quick question. If I don’t have access to filtered/purified water or spring water (at least not yet) is it still better to use the regular tap water for soaking than to go without soaking? Will the process still work essentially even with tap water? Or would you consider purified water to be absolutely essential to soaking?

    Thanks so much for this information! I can’t wait to get started!

    • I’ve never used tap water for soaking, but I’m pretty sure it won’t interfere with the process. Glad you’re getting started on the soaking! Enjoy! πŸ™‚

  6. What do you pair millet with in serving dinner ? Salads or something like beef burgers or ribs. .?

  7. Great article. Wondered about soaking millet. I’m going to cook it up tomorrow, yay!

  8. When I rinse my black rice feel I’m throwing out the nutrients when all that colored water goes down the drain.

    • Ray, I can see why that may be a concern, but remember most of the nutrients are actually inside the grain, not the outer coating. You can liken the colored water to being full of anti-nutrients going down the drain. Also, you shouldn’t see much change in the color of the rice after it’s cooked.

Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.