Made with hearty pearl millet, protein- and fiber-rich mung beans, sweet corn, fresh tomatoes and cilantro, this flavorful grain salad brings a delicious combination of textures and Indian-inspired ginger, garlic and chili flavors. Enjoy it warm or at room temperature for a satisfying lunch, easy meal prep option or flavorful side dish.
Instructions
- Place the pearl millet and whole green mung beans in two separate bowls. Cover with water and soak overnight (8–12 hours). Drain and rinse before cooking.
- Transfer the soaked pearl millet to a pressure cooker with enough water to cover and cook for about 8 whistles, or until tender. In a separate pressure cooker, cook the soaked mung beans for about 3 whistles, or until soft but not mushy. Drain any excess water and set aside.
- Heat a nonstick pan over medium-low heat. Add 2 teaspoons ghee. Once warm, add the asafoetida (hing), followed by the ginger–garlic–green chili paste. Sauté for about 1 minute until fragrant.
- Add the cooked pearl millet and mung beans to the pan. Mix well and sauté for 2–3 minutes to allow the flavors to combine.
- Stir in the chopped tomatoes and cooked corn. Cook for another 1–2 minutes until slightly softened.
- Turn off the heat. Add chopped cilantro, salt, and fresh lemon juice. Toss well to combine.
- Serve warm or at room temperature.
Recipe Notes:
Ginger-garlic-green chili paste is the flavor base of many Indian dishes. Here’s how to make it. Adjust the amount of ginger-garlic-green chili paste in the recipe to control spice level and make it family-friendly.
Asafoetida (hing) is a gum resin extracted from ferula, an herb in the celery family and can be found at Indian grocers.
Pro tips:
- For added crunch and freshness (important for plate appeal), mix in finely chopped cucumbers or onions just before serving (optional, if staying within ingredient limits).
- Do not overcook the mung beans—they should hold their shape for best texture.
- This recipe can be meal-prepped; store cooked components separately and mix just before serving for optimal freshness.
Credit:
Recipe submitted as part of a diabetes-friendly recipe contest hosted in partnership with the Academy of Nutrition and Dietetics Diabetes Dietetic Practice Group.
