Mushroom Millet Bowl


The following post was written by Liz Montgomery, a dancer/choreographer, writer, and teacher for The Perri Institute for Mind and Body. She currently co-teaches the Grow Your Practice seasonal series with TaraMarie Perri, and is involved with various aspects of the institute’s growth and development. As evidenced by her constant recipe sharing, Liz loves to feed people.

There’s nothing quite like feeling nourished by your food. For me, it means a combination of deep flavor and varied texture. It’s also got to fill me up and be easy to digest. This recipe fills that tall order, and then some! I’ve enjoyed it as a hearty lunch, a light dinner, and even as breakfast with the addition of a fried egg. A note about tempeh: tempeh is a loaf of whole, fermented soybeans. It’s a good idea to limit one’s intake of soy for a variety of health reasons. Look for tempeh that’s non-GMO and made with the addition of whole grains, such as brown rice and millet.

Mushroom Millet Bowl

Adapted from Sara Britton’s My New Roots cookbook

Serves 4


2-inch knob fresh ginger, minced

2 cloves garlic, minced

1/4 cup soy sauce or tamari

2 Tbs maple syrup

2 Tbs brown rice vinegar

9 ounces tempeh

1 cup millet

3 Tbs sesame seeds

3 Tbs ghee

3 cups packed spinach

1/2 lb mushrooms, washed and sliced (I use Baby Bella but any variety will do)

1 medium yellow onion, diced

sesame oil for garnish


1. Marinate the tempeh: in a shallow dish or bowl, whisk together the ginger, garlic, soy sauce, brown rice vinegar, and maple syrup. Cut the tempeh into several thin triangles and place them in the marinade. Allow to soak in the fridge for at least 30 minutes or up to 12 hours.

2. Cook the millet: in a small saucepan, combine the millet with 2 cups water and a good pinch of salt. Bring to a boil and reduce to a simmer for 15 minutes. Turn off heat and let sit for an additional 5 minutes.

3. Meanwhile, cook the mushrooms and spinach: in a skillet or sauté pan, heat 1 Tbs of the ghee on medium/low heat. Add the onions and a pinch of salt. Cook until translucent, stirring occasionally, about 7 min. Push the onions to the edges of the pan and add another 1 Tbs of ghee, increasing the heat a bit. Add the mushrooms, resisting the temptation to stir, and let them brown on one side, about 5 min. Mix the onions in with the mushrooms and let cook for another 5 min. Take the tempeh out of the fridge and pour about 1 Tbs of the marinade over the mushrooms. Remove the pan from the heat and stir in the spinach until it wilts. Remove the mushrooms from the pan and set aside.

3. Heat remaining 1 Tbs ghee in the pan, increase to hight heat, and add the tempeh. Brown on one side for about 5 minute. Flip the tempeh triangles, pour the rest of the marinade over them, and cook for another minute. Sprinkle with the sesame seeds and remove from the heat.

4. Assemble the bowls: a generous scoop of millet serves as a base for the mushrooms and spinach. Layer 1-2 pieces of tempeh on top. Drizzle with sesame oil and adjust seasonings to taste. East slowly and savor.

-Liz Montgomery

One Response to “Mushroom Millet Bowl”
  1. Marissa says:

    I think we should have a MBD potluck, yeah? This sounds so yummy!

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