Whole Grains Month- Curried Sweet Potato and Millet Soup

You’re not alone if you’re looking to increase your consumption of whole grains. Findings from the 2023 Whole Grain Consumer Insights Survey conducted by the Oldways Whole Grains Council showed that more than three quarters of consumers think they should eat more whole grains. For example, the survey found that significantly more consumers are interested in eating more whole grain pasta compared to 2021.

Breads, breakfast cereals, and grain sides are the foods most commonly consumed as whole grains. But whole grain categories are expanding to include snack foods and baked goods as well. (My Oatmeal Chocolate Chip Cookies containing whole wheat flour and oats are definitely a family favourite.)

My Oatmeal Chocolate Chip Cookies

Expanding your whole grains horizons is a worthwhile endeavour, even if you are on a gluten-free diet.

There are plenty of grains to choose from for those who require a gluten-free diet. Amaranth, buckwheat, corn, millet, quinoa, rice, sorghum and teff are a few examples. Check out how to prepare them on the Oldways Whole Grains Council website under Whole Grains 101.

Another piece of good news from the survey is that those following gluten-free diets for non-medical reasons is on the decline.

Finally!

Check out more findings from the survey by clicking here.

Try a new whole grain regularly
When was the last time you tried a new whole grain product? Why not buy a new one each month and try it in a variety of ways? Make it as a side dish, like a pilaf, or toasted and added to a mixed salad to provide some crunch or added to soup. There are tons of possibilities.

Don’t purchase large quantities, at first, as whole grains won’t keep forever. I keep mine in the fridge if I have larger amounts or if I won’t be using them  for a while.

Here’s a flavour-packed soup recipe from the Oldways Whole Grains Council. Yes, soup season has definitely started.

Photo courtesy Oldways Whole Grains Council

Curried Sweet Potato and Millet Soup

Makes 6 servings

1 tbsp vegetable oil
2 onions, finely chopped
2 carrots, peeled and diced
2 stalks celery, diced
2 cloves garlic, minced
2 tsp minced gingerroot
2 tsp curry powder
1 tsp freshly grated orange zest
2 cups sweet potato purée (see tips, below)
6 cups low-sodium vegetable or chicken stock
¾ cup millet, toasted (see tips, below)
1 cup freshly-squeezed orange juice
¼ cup pure maple syrup (or to taste)
Salt and freshly-ground black pepper
Toasted walnuts or sliced almonds
Plain yogurt, optional

In a large saucepan or stockpot, heat oil over medium heat for 30 seconds. Add onions, carrots and celery and cook, stirring, until carrots have softened, about 7 minutes.

Add garlic, ginger curry powder and orange zest and cook, stirring, for about one minute. Add sweet potato purée and stock, and stir well.

Bring to a boil. Stir in millet. Reduce heat to low, cover, and simmer until millet is tender and flavors have blended, about 30 minutes.

Add orange juice and maple syrup and heat through. Season to taste with salt and pepper. Ladle into bowls and garnish with toasted nuts and a drizzle of yogurt, if using.

Tips:
To get this quantity of puréed sweet potato, bake, peel, and mash 2 medium sweet potatoes (each about 6 ounces) or use a 14-ounce can of sweet potato purée.

While it’s not necessary to toast millet, toasting does bring out its pleasantly nutty flavor. To toast millet, heat in a dry skillet over medium heat, stirring constantly, until it crackles and releases its aroma, about 5 minutes.

Nutrition information per serving:
• Calories: 290
• Protein: grams
• Fat: 7 grams
• Saturated fat: 0.5 gram
• Carbohydrate: 51 grams
• Dietary fibre: 6 grams
• Sodium: 310 milligrams