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.
- 4 sun-dried tomatoes, (not packed in oil)
- 1 1/2 cups vegetable broth, or water
- 1/2 cup millet, rinsed (see Ingredient note)
- 1/4 teaspoon salt
- 6 teaspoons extra-virgin olive oil, divided
- 1 large onion, chopped
- 3 cups lightly packed baby spinach, stems trimmed
- 2 cloves garlic, minced
- Olive Ketchup, optional (recipe follows)
- 1/2 cup crumbled feta cheese
- 1 tablespoon chopped fresh basil
- 2/3 cup fine dry breadcrumbs
- 1/4 teaspoon freshly ground pepper
- 7 whole-wheat English muffins, or whole-wheat buns
- Arugula & sliced tomatoes, for garnish
- 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.
- 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 & Notes
- 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.
- Ingredient Note: 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.
Per serving: 309 calories; 9 g fat (3 g sat, 4 g mono); 10 mg cholesterol; 48 g carbohydrates; 11 g protein; 7 g fiber; 627 mg sodium; 342 mg potassium.
Nutrition Bonus: Fiber (27% daily value), Calcium (25% dv), Iron (20% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1/2 vegetable, 1/2 medium-fat meat, 1 fat
More From EatingWell
If you want to make the spread at your next party look...
Cool down with these healthy, homemade freezer pops. On hot...
If you’re looking for a new recipe to make for your Fourth of...
Put a fresh twist on your classic American fare with this...
From grilled chicken recipes to chicken salad recipes, our...
Having a snack attack? Stock your fridge and pantry with...
To round out your summer meal, enjoy one of our healthy...
Enjoy all the fruits and vegetables summer has to offer with...
What's a picnic without coleslaw and a salad? Our healthier...
You won’t waste half a day’s worth—or more—of calories with...
Beat the heat this summer with these easy recipes for your...
Fire up the grill, pull out the lawn chairs and celebrate...
Whether you’re in the mood for a sweet or salty snack, our...
We know summer can be a busy time of year, but be sure to...
Turmeric most often appears in Indian cuisine, as its flavor...
Cut saturated fat when you bake by swapping some of the...
- Ease of Preparation
- Total Time
- More than 1 hour
- Preparation/ Technique