Spaghetti and "Meatballs" from Forks Over Knives Cookbook

Serves 4

2 cups Vegetable Stock (page 23), or low-sodium vegetable broth

1 cup millet  (see below how to soak and prepare your millet before cooking)

1/2 teaspoon salt, or to taste

1 large yellow onion, peeled and diced small

6 cloves garlic, peeled and minced

1/2 cup minced basil

1/2 teaspoon freshly ground black pepper, or to taste

1/4 cup tomato puree

2 tablespoons arrowroot powder or cornstarch

1 pound whole-grain spaghetti, cooked according to package directions, drained, and kept warm

2 cups Tomato Sauce (page 25), heated  (I used my own favorite spaghetti sauce here)

1.) Preheat the oven to 350 degrees F.

2.) Bring the vegetable stock to a boil in a medium saucepan.  Add the millet and salt and bring the mixture back to a boil over high heat.  Reduce the heat to medium and cook, covered, for 20 minutes, or until the millet is tender.  Drain any excess water and keep warm.

3.)  Place the onion in a large saucepan and saute over medium heat for 7 to 8 minutes.  Add water 1 to 2 tablesoons at a time to keep the onion from sticking to the pan.  Add the garlic, basil, and pepper and cook for another minute.  Add the tomato puree and 1/4 cup of water and cook until the liquid is almost evaporated, about 3 minutes.

4.) Line a baking sheet with parchment paper.

5.) Add the cooked millet and the arrowroot powder to the onion mixture and mix well.

6.) To serve, divide the spaghetti among 4 individual plates.  Top with some of the "meatballs" and pour some of the tomato sauce over the prepared plates.


You need to soak your millet the night before you plan on using it in your recipe. One cup of dried millet generally yields about 3 cups cooked. Measure out millet, place in a ceramic or glass bowl (never use plastic) and soak with purified water for 12-18 hours. For optimal soaking, add 1 tsp. apple cider vinegar.

Much like quinoa, millet is gluten-free and easy on the belly. It is also more alkalizing than other non-gluten grains. It is rich in B vitamins, iron, magnesium, phosphorous and potassium. Millet has an impressive amino acid profile, including the essential amino acid methionine, making it an excellent source of protein.  

Preparing Basic Millet 101 - Yogitrition