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A Pilaf like no other!

Once you gather the ingredients, the rest is EASY!!

This pilaf is made with millet which many will find fascinating is an insoluble fiber, meaning it acts as a prebiotic for your gut, supporting the good bacteria to grow! The veggies provide a crunch making this dish a great main course or a wonderful side or snack. I made some additions to this recipe on page 115 in The Health Promoting Cookbook by Dr. Alan Goldhamer.

For those wondering where Vegans get their protein, this recipe serves six and there are 21.5 gms of protein per serving!


1 1/2 Cups vegetable stock

(I made quarts of my own homemade by boiling leftover pieces of veggies however you can use a low or no sodium store bought vegetable stock for convenience too)

4 Cups water

1/2 Cup brown or green lentils

1/2 Cup dried red lentils

1/4 Cup dried yellow split peas

1 1/2 Cups uncooked millet

1 white or yellow onion, chopped

3 cloves garlic, minced

3 carrots, cut thinly (2 cups)

10 button mushrooms (4 cups)

4 small crookneck squash, sliced (2 cups)

1 zucchini sliced thinly

2 Cups snap peas ( cut stems and strings first)

1/2 Cup fresh parsley

1 tsp thyme

1tsp pepper


  1. Boil the vegetable stock and water .

  2. Rinse the lentils and split peas

  3. Add the lentils, split peas and millet to boiling water

  4. Simmer approximately 20 min.

  5. Remove from heat, cover and allow to sit 15 minutes

  6. Steam fry the veggies in 2TSP of water in the following order: (add more water if needed)

  7. Carrots, mushrooms, squash and lastly the peas until they are tender

  8. Add in the parsley, thyme and pepper

  9. Add vegetables to the pilaf, mix together and serve.

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