Millet and Cauliflower Casserole

The ingredient introduced in this recipe is millet. Millet is a cereal grain with origins in Asia and Africa. Millet has been cultivated for 10,000 years. In India, it is often mixed with other grains to make flat bread. It is an important part of the diet in many parts of Africa.

Millet is gluten-free and rich in B vitamins.


This Millet and Cauliflower Casserole is vegan, wheat and dairy free. However, this recipe is very adaptable. You may add Parmesan cheese to it to entice kids to eat. You may substitute the millet with other grain like quinoa. This casserole makes a great potluck dish.


  • 1 1/2 cups raw millet
  • 3 3/4 cups water
  • 4 tablespoons olive oil
  • 1 large onion, diced
  • 1 large cauliflower, chopped into 1″ pieces
  • 3 large garlic cloves, minced
  • 1/3 cup tightly packed chopped Italian parsley
  • 1 teaspoon sea salt
  • fresh ground pepper
  • 1/4 cup lemon juice
  • 1 x 15 oz can Navy beans, rinsed and drained
  • vegetable broth
  • paprika


Source: this recipe is adapted from The Whole Foods Allergy Cookbook


Millet-and-Cauliflower-Casserole-02Combine millet and water in a saucepan. Add a pinch of salt. Bring to a boil over medium-high heat, reduce to low and simmer about 20 minutes.

Remove from heat, fluff with a fork and set aside.

Millet-and-Cauliflower-Casserole-06Heat 2 tablespoons olive oil in a large skillet over medium heat. Add chopped onions and saute for about 5 to 10 minutes, or until softened and slightly golden.

Add cauliflower and garlic and cook another 15 minutes, until cauliflower is tender when pricked with a fork.

You may add a little water or broth to cook the cauliflower to tender.

Millet-and-Cauliflower-Casserole-07Toss together millet and parsley to the cauliflowers.
Millet-and-Cauliflower-Casserole-08Add the Navy beans. Toss to mix well.
Millet-and-Cauliflower-Casserole-10Preheat oven to 350F. Use remaining oil to coat a 9×13″ pan. Spoon mixture into baking pan. Sprinkle with paprika and freshly ground pepper.

Drizzle with more broth for desired moisture when baking. The original recipe is on the drier side.

Bake for 20 to 30 minutes, or until warmed through.

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