Prune + Millet Tabbouleh

Provided by: Eggplant & Olive for the California Prune Board.

Gut-friendly Recipe

Millets are known for their nutritional value, as they are rich in various nutrients such as fiber, protein, vitamins, and minerals. The dietary fiber in millet and California Prunes is essential for maintaining a healthy gut microbiome. Dietary fiber serves as a substrate for the growth and activity of beneficial bacteria in the gut.

Servings: 4-6


  • 3/4 cup dried millet
  • 1 1/2 cups water
  • 3/4 cup diced Prunes
  • 1/2 teaspoon salt
  • 2 large bunches parsley
  • 1/2 large bunch mint
  • 1 small red onion
  • 2 tablespoons apple cider vinegar
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon allspice
  • 1/2 teaspoon salt
  • black pepper to taste

Gut-friendly addition: add 2 Tbsp hemp hearts for soluble fiber and a dose of gut-soothing anti-inflammatory plant omega-3 fats.


In a medium saucepan, add dry millet, water, diced Prunes, and a pinch of salt. Bring to a boil, then turn down to low heat, and cover. Cook for 20 minutes, and then remove from heat and set aside to cool to room temperature.  Meanwhile, dice the parsley, mint and onion and add them to a large serving bowl.  Toss the millet and plum mixture with the vegetables and stir in the vinegar, cinnamon, allspice, salt and black pepper. Adjust the seasonings to taste and then serve at room temperature.

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