Teff and Millet Grain Salad with Citrus and Fresh Herbs

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A nutritious grain salad using teff and millet, tossed with citrus segments and fresh herbs for a light, vibrant side dish. This african-inspired salads (gluten free) ready in about 30 minutes pairs teff grain, millet, water into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 220 calories and feeds 3, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 20 min Serves 3 African cuisine 220 cal/serving
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Ingredients

Instructions

  1. Step 1: Rinse 1/2 cup teff and 1/2 cup millet under cold water. In a medium saucepan, combine grains with 2 cups water and bring to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes until grains are tender and water is absorbed. Fluff with a fork and let cool slightly.
  2. Step 2: In a large bowl, combine the cooked grains with 1 large orange segmented (remove membranes), 1/4 cup chopped fresh parsley, and 2 tbsp chopped fresh mint.
  3. Step 3: Whisk together 3 tbsp extra virgin olive oil, 2 tbsp lemon juice, 1/2 tsp salt, and 1/4 tsp black pepper. Pour dressing over the salad and toss gently to combine.
  4. Step 4: Serve chilled or at room temperature as a refreshing side or light lunch.

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Frequently asked questions

How long does Teff and Millet Grain Salad with Citrus and Fresh Herbs take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Teff and Millet Grain Salad with Citrus and Fresh Herbs?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep teff grain from drying out.

Can I substitute ingredients in Teff and Millet Grain Salad with Citrus and Fresh Herbs?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Teff and Millet Grain Salad with Citrus and Fresh Herbs for a different number of people?

The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Teff and Millet Grain Salad with Citrus and Fresh Herbs gluten free?

Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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