Mediterranean Burgers
Recipe from EatingWell

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.


Mediterranean Burgers

by 5  people


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Servings: 7
Prep Time: 1 hr 15 mins
Total Time: 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:

1.
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.
2.
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 information
Per Serving: cal. (kcal) 309, Fat, total (g) 9, chol. (mg) 10, sat. fat (g) 3, carb. (g) 48, Monosaturated fat (g) 4, fiber (g) 7, pro. (g) 11, sodium (mg) 627, Potassium (mg) 342, calcium (mg) 252.42, iron (mg) 3.6, Vegetables () 0.5, Starch () 3, Medium-Fat Meat () 0.5, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet
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