Rating: 3.75 stars
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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

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total:
1 hr 45 mins
Servings:
7
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Ingredients

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Directions

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  • 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.

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Nutrition Facts

309 calories; protein 11.1g; carbohydrates 48.4g; dietary fiber 6.9g; sugars 8g; fat 8.9g; saturated fat 2.6g; cholesterol 9.5mg; vitamin a iu 1285IU; vitamin c 6mg; folate 94.8mcg; calcium 270.7mg; iron 3.2mg; magnesium 85.2mg; potassium 341.6mg; sodium 513mg; thiamin 0.4mg.

3 starch, 1/2 vegetable, 1/2 medium-fat meat, 1 fat

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