Millet Vegetable Pilaf with Spinach and Peas
Millet Vegetable Pilaf with Spinach and Peas balances nutty millet with a medley of tender spinach, sweet peas, and juicy tomatoes, all enriched by aromatic rosemary and garlic. A splash of white wine brightens the grains, while Parmesan melts in for a creamy, salty finish. Serve it as a cozy vegetarian main for weeknight dinners or as a hearty side at gatherings.
- Prep10 mins
- Cook40 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Millet Vegetable Pilaf with Spinach and Peas, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 31 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 47
- Heart Health
- 75
- Metabolic
- 55
- Digestive
- 49
- Inflammatory
- 44
- Performance
- 56
- General Wellness
- 1
Toast the millet in a large saucepan over medium heat, cooking and stirring until it smells fragrant and is lightly browned.
- 2
Bring the vegetable broth to a boil in a large saucepan; add the millet and bring it back to a boil.
- 3
Lower the heat to medium-low, cover the saucepan, and simmer until the liquid is absorbed.
- 4
Warm the olive oil in a skillet over medium heat; cook and stir the onion and the garlic until the onion turns translucent.
- 5
Fold the onion mixture, the spinach, and the peas into the millet; add the wine and the rosemary and stir.
- 6
Raise the heat to medium, cover the saucepan, and cook, stirring now and then.
- 7
Add the tomatoes, salt, and pepper; cover again and cook until the tomatoes soften.
- 8
Take the saucepan off the heat and stir the Parmesan cheese into the millet mixture.
- Calories 485.91 kcal High 24%
- Protein 14.45 g Good Source 29%
- Carbohydrate 79.35 g 29%
- Total Fat 7.35 g Moderate 9%
- Saturated Fat 2.24 g Moderate 11%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 8.66 mg Low Source 3%
- Sodium 1008.82 mg High 44%
- Dietary Fiber 7.85 g Good Source 28%
- Total Sugars 10.15 g --
- Added Sugars 0.5 g Low Source 1%
- Calcium 335.3 mg Good Source 26%
- Iron 4.73 mg Good Source 26%
- Potassium 930.52 mg Moderate 20%
- Vitamin A 547.95 mcg Good Source 61%
- Vitamin C 53.32 mg Good Source 59%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Millet Vegetable Pilaf with Spinach and Peas is made with 12 ingredients and serves 6. It takes about 50 mins and is rated medium. Key ingredients include Diced Tomatoes, Fresh Rosemary, Garlic, and Grated Parmesan Cheese. Each serving provides about 485.91 kcal, and is a good source of protein.
Recipe Questions
- What is Millet Vegetable Pilaf with Spinach and Peas made of?
- The main ingredients are Diced Tomatoes, Fresh Rosemary, Garlic, Grated Parmesan Cheese, Green Peas. The full list of 12 is above.
- How long does it take to make Millet Vegetable Pilaf with Spinach and Peas?
- About 50 mins in total: 10 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 485.91 kcal. The full nutrition breakdown is above.
- Is Millet Vegetable Pilaf with Spinach and Peas easy to make?
- This recipe is rated medium, with 12 ingredients and 8 steps.
- Is Millet Vegetable Pilaf with Spinach and Peas healthy?
- Millet Vegetable Pilaf with Spinach and Peas has an easyChef Pro health score of 55/100. Per serving, it provides 485.91 calories and 14.45 g of protein, or 29% of the Daily Value. It is a good source of dietary fiber, calcium, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 1008.82 mg (44% of the Daily Value) and saturated fat at 2.24 g (11% of the Daily Value). It contains Milk, Tomatoes, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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