Millet With Mushrooms & Pumpkin Seeds | Cook For Your Life

Millet With Mushrooms & Pumpkin Seeds

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Clock Icon for Prep Time 45 min total
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 11 ingredients

Millet is a soft-textured whole grain that’s perfect for casseroles and one-pot dishes. And now, research shows that whole grains can help lower your risk for colorectal cancer. Cooking the grain and vegetables at the...


  • 1 cup millet
  • 2 tablespoon extra-virgin olive oil
  • 8 ounces mushrooms, cleaned and sliced
  • ½ cup onion, diced
  • ½ cup celery, diced
  • 1 tablespoon reduced-sodium soy sauce
  • 1 teaspoon Worcestershire sauce
  • Salt and freshly ground black pepper, to taste
  • ¼ cup toasted pumpkin seeds (see Chef Tips)
  • 2 tablespoons finely minced parsley
  • Reduced sodium vegetable broth (optional)
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Nutrition Facts


161 cals


7 g

Saturated Fat

1 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

3 g


21 g


1 g


3 g


5 g


188 mg


  1. Cook the millet according to package instructions, using vegetable broth instead of water for more flavor (optional).
  2. A few minutes before the millet is done, heat olive oil over medium-high heat in a large nonstick skillet.
  3. Add mushrooms, onion, celery, soy sauce and Worcestershire sauce and cook for about 7 minutes, stirring constantly, until the mushrooms have released their liquid.
  4. Add cooked millet to vegetables in skillet. Season to taste with salt and pepper. If the millet seems too dry or too thick, use a little extra water or broth to thin the mixture.
  5. Sprinkle with pumpkin seeds and parsley and serve immediately.

Chef Tips

To toast pumpkin seeds, put them in small skillet over medium-high heat and stir constantly for 2 to 3 minutes until lightly browned. Immediately transfer to small dish and cool.


This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR’s Cancer Prevention Recommendations. Learn more about AICR’s recipe guidelines.

This recipe is reprinted from The New American Plate Cookbook, which features 200 mouth-watering recipes and color photos. It is available from bookstores and online booksellers. Proceeds from sales fund cancer research.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society