This ancient grain is making a comeback—here’s why it’s perfect for vegans

In my kitchen, tucked between jars of lentils and flaxseeds, sits a canvas bag filled with tiny golden pearls: millet.

It doesn’t have the instant name recognition of quinoa or the cultural cachet of farro, but it’s a grain with deep roots and renewed relevance.

Lately, I’ve been reaching for it more often — not just for variety, but because it checks every box for plant-based eaters like me: nourishing, versatile, and gently kind to the planet.

Millet—and ancient grains like it—are enjoying a long-overdue comeback. And if you follow a vegan lifestyle, they deserve a starring role on your plate.

What are “ancient grains,” anyway?

Ancient grains refer to a group of cereal grains and pseudocereals that have remained largely unchanged over the last several hundred—or even thousands—of years.

Unlike modern wheat or rice, these grains haven't been extensively bred or modified. They include millet, amaranth, quinoa, sorghum, teff, barley, and farro, among others.

According to Tasteread, these grains offer more nutritional density than most modern cereals. They’re often richer in fiber, protein, and essential minerals like magnesium, zinc, and iron—key nutrients for vegans who want to thrive on whole foods.

Why ancient grains are perfect for plant-based eating

Whether you’re prepping a sweet porridge, crisping up veggie burgers, or making pilaf, ancient grains do more than bulk up your meal.

Here’s why they’re particularly suited to vegan diets:

1. They’re naturally protein-rich

Quinoa contains all nine essential amino acids, making it a complete protein — a rare feat in the plant world. Amaranth and teff aren’t far behind. Millet offers slightly less protein per serving but is incredibly easy to combine with beans or lentils for a balanced meal.

For vegans, this means less reliance on processed protein powders and more confidence that your meals can nourish you deeply and sustainably.

2. They’re fiber-forward

Fiber is a plant-based eater’s best friend — and ancient grains deliver in spades. Teff, for instance, has more fiber per cooked cup than oatmeal. This supports not just digestion, but also blood sugar balance and long-lasting satiety—important for anyone managing energy on a meat-free diet.

As GoodRx notes, high-fiber diets may help reduce the risk of chronic diseases, including heart disease and type 2 diabetes. Plus, fiber-rich meals are more filling and help vegans avoid the infamous “hungry two hours later” cycle.

3. They’re loaded with minerals vegans often need more of

Iron, magnesium, and zinc are sometimes harder to get on a vegan diet without careful planning.

Ancient grains help close the gap. Amaranth, for example, is a great source of plant-based iron, while millet and sorghum contribute healthy doses of magnesium, crucial for muscle function and sleep.

Sprouting, soaking, or cooking these grains with a squeeze of lemon juice also helps increase mineral absorption—no supplements required.

Sustainability: where ancient grains shine

Modern industrial agriculture has pushed a handful of staple crops—like wheat, rice, and corn—into near-global dominance. But these crops often require heavy irrigation, synthetic fertilizers, and monocropping practices that degrade soil and water systems.

Ancient grains are different.

According to Amazing Food & Drink, ancient grains are more resilient to drought, require fewer inputs, and grow well in marginal soils. Millet, for instance, can thrive in arid regions with minimal irrigation. That makes these grains a climate-smart choice for the future—and for eco-conscious vegans aiming to lighten their footprint.

Amaranth and quinoa also grow quickly and adapt well to unpredictable weather patterns, making them ideal crops for a warming world.

Incorporating them into your meals supports food diversity, soil health, and regional food sovereignty—all without taxing the planet.

Gentle on digestion, friendly to all eaters

If you’ve ever felt bloated or foggy after eating wheat-based pasta or bread, you’re not alone. Many people, even those without celiac disease, experience digestive discomfort from modern gluten-heavy grains.

Enter gluten-free ancient grains.

Millet and quinoa are both naturally gluten-free and gentle on the digestive system. That makes them ideal not only for celiacs but also for anyone who wants to cut back on processed flours or simplify their gut health journey.

Even for those who tolerate gluten just fine, ancient wheat varieties like farro and einkorn tend to contain less gluten and a more digestible protein structure than modern hybrids — offering a bridge between tradition and health.

Culinary versatility (and delight!)

From a cooking standpoint, ancient grains are dream ingredients—deeply nourishing yet endlessly adaptable. Here’s how I like to use a few of them in weekly meal prep:

• Millet: Cooked fluffy for grain bowls, or overcooked slightly to form savory patties or fritters. Its neutral, slightly nutty flavor plays well with herbs, miso, or lemon.

• Quinoa: Cold in salads, warm in stuffed peppers, or even blended into plant-based burger bases. I also use quinoa flour for gluten-free pancakes.

• Amaranth: Simmered into a porridge with coconut milk and cinnamon—rich, creamy, and comforting.

• Teff: Made into traditional injera or added to soups as a thickener—it disappears into the broth but delivers body and nutrition.

These grains aren’t “difficult” — they just ask for presence. Rinse, toast, or soak as needed, and let their ancient alchemy elevate your weeknight meals.

A return to roots—and better nutrition

There’s something poetic about choosing grains that humans have eaten for thousands of years —

before the era of hyper-processed flours, fake flavors, and 20-ingredient snack bars. Ancient grains reconnect us with a slower, simpler way of eating: one that’s intuitive, resilient, and deeply satisfying.

They’re not a trend. They’re a nutritional foundation, especially for vegans who want to build meals that are as balanced as they are beautiful.

So, whether you’re new to millet or already have amaranth in your pantry, now’s the time to bring these grains back into rotation.

You won’t just be nourishing yourself — you’ll be honoring the earth and the traditions of generations who thrived without shortcuts.