These high-fiber veggie burgers get added body and a pleasant mild flavor from millet, a nutrition powerhouse. They get their spectacular punch from Olive Ketchup and feta cheese. Source: EatingWell Magazine, Summer 2002

Ken Haedrich
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Ingredients

Associated Recipes

Directions

  • Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.

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  • Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate to cool to room temperature, about 20 minutes.

  • While the millet cooks, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.

  • Prepare Olive Ketchup, if using.

  • Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, breadcrumbs, pepper and the reserved sun-dried tomatoes; mix well.

  • With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.

  • Using 2 teaspoons oil per batch, cook 3 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula, tomatoes and Olive Ketchup, if desired.

Tips

Make Ahead Tip: Prepare through step 6. Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator before cooking.

Millet makes a good grain base here because it gives these burgers added body with a pleasantly mild flavor. Look for it at natural-foods stores.

Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.

Nutrition Facts

309 calories; 8.9 g total fat; 2.6 g saturated fat; 10 mg cholesterol; 513 mg sodium. 342 mg potassium; 48.4 g carbohydrates; 6.9 g fiber; 8 g sugar; 11.1 g protein; 1285 IU vitamin a iu; 6 mg vitamin c; 95 mcg folate; 271 mg calcium; 3 mg iron; 85 mg magnesium;

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