Mediterranean Burgers
From: EatingWellThese 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.
Servings: 7 servings
Prep: 1 hr 15 mins
Total: 1 hr 45 mins
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Ingredients
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
Directions
1. 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.
2. 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.
3. 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.
4. Prepare Olive Ketchup, if using.
5. 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.
6. With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
7. 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:
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.
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.
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.
Nutrition Facts
Calories 309, Total Fat 9 g, Saturated Fat 3 g, Monounsaturated Fat 4 g, Cholesterol 10 mg, Sodium 627 mg, Carbohydrate 48 g, Fiber 7 g, Protein 11 g, Potassium 342 mg. Daily Values: Calcium 25%, Iron 20%. Exchanges: Starch 3,Vegetable 0.5,Medium-Fat Meat 0.5,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet
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