Roasted vegetable millet

I have been actively trying new foods and particularly new grains as I always tend to stick to the same 4 staples of sourdough bread, rice, potatoes and pasta. I have completed reintroduction and I am able to tolerate some wheat products with the only side effect being some abdominal distension.

Millet is a gluten free grain that is also low FODMAP. I had never tried this until very recently and I can see it being a very versatile grain. If you love couscous or bulghur wheat and are following a low FODMAP diet millet is an excellent replacement!

Serves 4


  • 1 cup millet
  • 2 1/2 cups vegetable stock

Roast vegetables:

  • 200g courgette
  • 200g aubergine
  • 1 red bell pepper
  • 2 common tomatoes
  • 150g kohlrabi
  • 1 tbsp garlic infused olive oil
  • 2 tbsp vegetable stock
  • salt, pepper to taste


  • 50g pomegranate
  • handful chopped parsley
  • handful dark green part of spring onion, chopped
  • 2 tsp cumin seeds
  • 2 tsp black mustard seeds
  • 1 tsp coriander powder
  • 1/2 tsp turmeric powder
  • Juice of 1/2 lemon


  1. Bring the stock to the boil and add the millet. Lower to a simmer, cover and cook for approximately 30 minutes. Add a little extra stock or water if the liquid dries up before its tender.
  2. While the millet is cooking, pre-heat the oven to 160C.
  3. Chop the vegetables and toss these in the stock and garlic infused oil. Place on a lined baking tray and bake in the pre-heated oven for 40minutes.
  4. When the millet is cooked, leave to cool slightly.
  5. Heat a pan, add a tablespoon of oil. Once hot, add the cumin seeds and mustard seeds. Cook until they start crackling, then add the remaining spices and lemon juice.
  6. Add the cooked millet and toss to coat in the spices. Set aside.
  7. Mix together the millet, roasted vegetables, parsley, spring onion and pomegranate seeds.
  8. You can serve this your choice of protein such as chicken or even go plant based with canned chickpeas (Remember to watch your portion if in the elimination phase of the low FODMAP diet).

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