Ethiopian-Inspired Seasonal Millet Grain Bowl with Spiced Chicken
A wholesome millet grain bowl featuring seasonal produce like roasted carrots and sautéed kale, topped with tender Ethiopian-spiced grilled chicken. This dish celebrates traditional Ethiopian flavors by using classic berbere spices and balances protein with hearty grains and fresh vegetables for a nourishing weeknight meal.
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Overview
This Ethiopian-inspired millet grain bowl is a vibrant and nutritious meal that harmonizes traditional spices with seasonal vegetables. Roasted carrots and sautéed kale add color and texture while tender grilled chicken, marinated in berbere spice blend, provides a flavorful protein boost. Millet, an ancient grain, serves as the hearty base, making this dish perfect for a wholesome weeknight dinner or meal prep.
Why you’ll love it
- Easy to prepare with accessible ingredients and minimal hands-on time.
- Balanced nutrition combining whole grains, lean protein, and fresh vegetables.
- Bold Ethiopian berbere spices lend an exotic and warming flavor profile.
- Versatile and colorful, perfect for serving family or guests.
Ingredient notes
Millet: Use whole grain millet, rinsed before cooking, to ensure a fluffy texture. You can substitute with quinoa or couscous if preferred.
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Berbere spice: A key Ethiopian blend combining chili, paprika, fenugreek, coriander, and other warm spices. Available online or in specialty stores, or make your own by blending these spices.
Seasonal vegetables: Carrots and kale are used here, but feel free to swap or add beetroot, zucchini, or spinach based on season and preference.
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Serving & storage
Serve the grain bowl warm, arranging millet as the base and topping with roasted carrots, sautéed kale, and sliced grilled chicken. Leftovers store well in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or stovetop before serving. The grain bowl can also be prepared in advance for meal prep.
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Chef tips
- Rinse millet thoroughly before cooking to remove any bitterness.
- Allow grilled chicken to rest before slicing to retain juices and tenderness.
- Adjust berbere spice quantity based on your preferred spice level.
- Use a meat thermometer to ensure chicken reaches safe internal temperature of 74°C (165°F).
- This bowl can be served with a side of plain yogurt or a drizzle of tahini for extra creaminess.
Ingredients
- 200 g (1 cup)millet, rinsed
- 30 ml (2 tablespoons)olive oil, divided
- 4medium carrots, peeled and cut into sticks
- 200 g (7 oz)kale, stems removed and roughly chopped
- 600 g (1.3 lbs)chicken breast fillets, trimmed
- 2 tablespoonsberbere spice blend
- 2 clovesgarlic, minced
- 1 teaspoonground cumin
- 1 teaspoonsmoked paprika
- Salt and black pepperto taste
- Juice of 1/2 lemonlemon juice
- Fresh parsley or cilantrofor garnish (optional)
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Equipment
- medium saucepan with lid
- baking tray
- mixing bowl
- frying pan or grill pan
- measuring spoons
- knife
- cutting board
- spatula or tongs
Nutrition per serving
- Calories480
- Protein38 g
- Carbs45 g
- Fat12 g
Step-by-step
Step 1
Preheat the oven to 200°C (400°F). Toss the carrot sticks with 1 tablespoon of olive oil, salt, and pepper on a baking tray. Roast in the oven until tender and slightly caramelized, about 25 minutes.Step 2
Place the rinsed millet in a medium saucepan with 480 ml (2 cups) water and a pinch of salt. Bring to a boil, then reduce to a simmer and cover. Cook for 15–20 minutes until millet is tender and water absorbed. Remove from heat and let it stand covered for 5 minutes.Step 3
While the millet cooks, prepare the chicken marinade by combining berbere spice, minced garlic, ground cumin, smoked paprika, lemon juice, 1 tablespoon olive oil, salt, and pepper in a mixing bowl. Coat chicken breasts evenly with the marinade. Let sit for 10 minutes.Step 4
Heat a grill pan or frying pan over medium-high heat. Cook the marinated chicken breasts for 6–7 minutes per side until cooked through and internal temperature reaches 74°C (165°F). Remove from heat and allow to rest for 5 minutes before slicing.Step 5
In a frying pan, heat a small drizzle of olive oil over medium heat. Add the chopped kale and sauté for 5 minutes until wilted and tender. Season with salt and pepper to taste.Step 6
To assemble the grain bowls, place cooked millet as a base. Top with roasted carrots, sautéed kale, and sliced spiced chicken. Garnish with fresh parsley or cilantro if desired. Serve warm.
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