Millet Veggie Burgers
User Reviews
5
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Prep Time
20 mins
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Cook Time
20 mins
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Total Time
40 mins
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Servings
7
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Calories
170 kcal
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Course
Main Course
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Cuisine
American
Millet Veggie Burgers
Description
This recipe starts with soaking millet overnight, then cooking it until tender. Vegetables such as onion, arugula, celery, and carrot are finely chopped or processed for uniformity and sautéed until tender. The cooked millet is mixed with the sautéed vegetables, sea salt, cumin, chili powder, cayenne pepper, and millet flour to create a moist dough. Portions of dough are shaped into burger patties on a parchment-lined baking sheet.
These patties are baked, resulting in a veggie burger with mild spice notes and vegetable flavors balanced by the nuttiness of millet. The texture is moist but firm enough to hold shape, making them suitable for sandwiches or served as a vegetarian main dish. The use of millet flour helps with binding while maintaining the gluten-free nature of the burgers if preferred.
Ingredients
- 1/2 cup millet soak in water overnight, and rinse well, dry
- 1 1/2 cups water
- 1 onion finely chopped, large
- 3 cups arugula (or dark green of choice)
- 2 celery minced, stalks
- 2 carrot minced
- 2 tsp sea salt
- 1 T cumin
- 1/2 tsp chili powder
- cayenne pepper pinch
- 1 1/2 cups millet flour (or gluten-free flour of choice)
Instructions
- Add the 1 1/2 cups of water to a saucepan, and bring it to a boil. Add the (soaked and drained) millet, reduce heat to a simmer, and cover for 15-20 minutes until tender.
- In the meantime, preheat your oven to 400F and chop your veggies! (I recommend using a food processor to get a uniform consistency)
- In a large saute pan, cook the onion in a bit of coconut oil until translucent, then add the rest of your veggies. When they're tender, remove from heat, add the freshly cooked millet, and mix well.
- Transfer the mixture to a large mixing bowl, and add all of the seasonings, followed by the millet flour. (You can make your own millet flour using a Vita-Mix.)
- This mixture may be rather moist, but don't worry. Simply scoop the dough with a 1/2 cup measuring cup, and plop it onto your baking sheet. I recommend lining a baking sheet with parchment paper for best results. Using your fingers, press the dough into burger-shaped patties, as shown above. Repeat until you have 7 similar patties.
- Bake at 400F for 10 minutes, then flip and bake for another 10 minutes, or until firm and crispy on the outside. Serve immediately, while they're still hot!
Nutrition Information
Show DetailsNutrition Facts
Serving: 7Serving
Amount Per Serving
Calories 170 kcal
% Daily Value*
| Calories | 170kcal | 9% |
| Carbohydrates | 33g | 11% |
| Protein | 5g | 10% |
| Fat | 2g | 3% |
| Sodium | 697mg | 29% |
| Potassium | 240mg | 5% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 3235IU | 65% |
| Vitamin C | 3.8mg | 4% |
| Calcium | 41mg | 4% |
| Iron | 2.3mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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