Portuguese Millet and Grilled Pepper Salad O Milhete E Salada a

Bright, vibrant, and bursting with Mediterranean flavors, this Portuguese Millet and Grilled Pepper Salad, or Milhete e Salada, is a hearty yet refreshing dish that’s perfect for any occasion. Featuring fluffy millet as the base, paired with smoky, charred red and yellow bell peppers, this recipe takes grain salads to the next level. Each bite is infused with zesty notes of lemon, olive oil, and paprika, balanced by the freshness of parsley, cilantro, and green onions. Creamy crumbled feta and crunchy toasted sunflower seeds add indulgent texture and crave-worthy layers of flavor. Quick to prepare and naturally gluten-free, this salad works as a satisfying vegetarian main or a flavorful side dish, served slightly warm or at room temperature. Whether you’re hosting a summer gathering or prepping for busy weeknights, this dish is a wholesome showstopper that’s sure to impress.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup millet
• 2 cups water
• 2 large red bell pepper
• 1 large yellow bell pepper
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 0.25 cup fresh parsley, chopped
• 0.25 cup fresh cilantro, chopped
• 2 stalks green onions, sliced
• 2 cloves garlic, minced
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 teaspoon paprika
• 0.5 cup feta cheese, crumbled
• 2 tablespoons toasted sunflower seeds

Directions

Step 1

Rinse the millet under cold water to remove any excess starch. Combine it with 2 cups of water in a medium saucepan. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for about 15 minutes or until the water is absorbed. Remove from heat and let it rest for 5 minutes before fluffing with a fork. Set aside to cool.

Step 2

Preheat a grill (or grill pan) to medium-high heat. Lightly oil the whole red and yellow bell peppers and place them on the grill. Cook for 10-12 minutes, turning occasionally, until the skins are blistered and lightly charred. Remove from the grill, place in a bowl, and cover with a plate or plastic wrap for 5-10 minutes to steam. Once cooled, peel off the skins, remove the seeds, and slice the peppers into thin strips.

Step 3

In a small bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons of lemon juice, minced garlic, salt, black pepper, and paprika to create the dressing.

Step 4

In a large mixing bowl, combine the cooked and cooled millet, grilled pepper strips, chopped parsley, chopped cilantro, green onions, and the dressing. Toss gently to coat all the ingredients evenly.

Step 5

Transfer the salad to a serving dish. Top with crumbled feta cheese and toasted sunflower seeds for added texture and flavor.

Step 6

Serve the salad slightly warm or at room temperature. Enjoy!

Nutrition Facts

Serving size	(2171.2g)

Amount per serving	% Daily Value*
Calories	1983.8

Total Fat 92.6g	0%
Saturated Fat 26.6g	0%
Polyunsaturated Fat 7.8g
Cholesterol 100mg	0%
Sodium 3805.8mg	0%
Total Carbohydrate 237.1g	0%
Dietary Fiber 26.9g	0%
Total Sugars 17.7g
Protein 59.5g	0%

Vitamin D 0IU	0%
Calcium 866.5mg	0%
Iron 14.8mg	0%
Potassium 2729.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.3%

Protein: 11.8%

Carbs: 47.0%