Veggie Stir Fry Made With Millet

Mix things up with your usual stir-fry featuring white or brown rice by opting for whole grain millet instead! The rich, corn-like flavor will add a delicious je ne sais quoi to your meal that your gluten-free guests will rave about.

Millet Veggie Stir Fry

Recipe developed by Jessica Corwin, MPH, RDN

Serves 4

2 cups water

Pinch of salt (optional, merely to enhance the flavor of the grain)

½ cup whole grain millet

2 tablespoons (refined) sesame or canola oil
1 cup vidalia onion, sliced

2 cloves garlic, minced

2 teaspoons fresh ginger, minced

1 large head of broccoli florets, cut into bite-size pieces
1 cup carrots, sliced
1 cup bok choy, sliced
1 cup snow peas or sugar snap peas

5-oz. can water chestnuts

¼ cup cashew pieces

1 tablespoon gluten-free soy sauce (or tamari sauce or Bragg’s liquid aminos)

1 tablespoon rice vinegar (unseasoned)

1 tablespoon honey

1 tablespoon cornstarch or arrowroot starch


  1. In a medium saucepan, bring water and salt to a boil. Add millet and allow to return to a boil. Cover, reduce heat to low and simmer for 35 minutes or until grain has absorbed the majority of the liquid.
  2. As the millet is cooking, in a small bowl combine soy sauce (or tamaria or Bragg’s), rice vinegar, honey and cornstarch. Whisk until combined.
  3. Place a large wok or sauté pan over medium-high heat. Once warmed add oil and onion, cook until translucent, roughly 5 minutes. Add garlic and ginger. Allow to cook for another minute or two. Add remaining vegetables, sauté until cooked through and crisp-tender. Sprinkle vegetable mixture with cashews, millet and drizzle sauce over top, stir to combine. Remove from heat.
  4. Serve immediately and enjoy!

Nutrition Information per serving: Calories 290; Total Fat 12g; Sat Fat 2g; Sodium 290mg; Total carbs 41g; Fiber 7g; Sugar 11g; Protein 8g; Vitamin A 130%; Vitamin C 130%; Calcium 8%; Iron 15%

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Jessica Corwin
Jessica Corwin, MPH, RDN, is a community dietitian nutritionist based along the beautiful West Michigan shoreline. She is owner of Eat Grow Live LLC. Follow her on Instagram and Twitter for the latest on her adventures raising three age 5 and under.