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    Polish superfoods: Millet groats

    Millet groats take center stage as a nutritional powerhouse in the realm of Polish superfoods. This ancient grain, known for its nutty flavor and versatile nature, offers a plethora of health benefits, making it a staple in traditional Polish cuisine.

    Rich in fiber, millet groats promote digestive health and help maintain a feeling of fullness, making it an excellent choice for those focusing on weight management. Additionally, it boasts essential nutrients, including magnesium, manganese, and B vitamins, contributing to overall well-being.

    In Polish culinary traditions, kasza jaglana (millet groats) is a versatile ingredient utilized in various dishes. From savory porridges to hearty salads and even stuffed cabbage rolls, its adaptability makes it a favorite among both home cooks and professional chefs.

    One classic Polish recipe featuring millet groats is “Kaszotto z Warzywami,” a millet risotto with vegetables. This dish showcases the grain’s unique texture and flavor, creating a satisfying and nutritious meal.


    • 1 cup millet groats
    • 2 cups vegetable broth
    • 1 onion, finely chopped
    • 2 carrots, diced
    • 1 zucchini, diced
    • 2 cloves garlic, minced
    • 2 tablespoons olive oil
    • Salt and pepper to taste
    • Fresh herbs for garnish (parsley, dill, or chives)


    1. Rinse millet groats under cold water. In a pot, bring vegetable broth to a boil and add the groats. Cook for about 15-20 minutes until tender, then drain any excess liquid.
    2. In a pan, heat olive oil over medium heat. Add chopped onion and garlic, sautéing until softened.
    3. Add diced carrots and zucchini to the pan. Cook until vegetables are tender.
    4. Incorporate cooked millet groats into the vegetable mixture. Stir well to combine.
    5. Season with salt and pepper to taste. Garnish with fresh herbs.
    6. Serve kasza jaglana risotto hot, perhaps with a dollop of yogurt or a sprinkle of grated cheese for added richness.

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