Mediterranean Veggie Burgers

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Time to Prepare this Recipe 1 3/4 hours Prep: 10 minutes Cook: 60 minutes
Calories Per Serving and Nutrition Information 162 calories per serving view nutrition facts
# of servings this recipe makes 7 servings suggest servings
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Ingredients

4 each sundried tomatoes not packed in oil
1 1/2 cups vegetable stock or water
1/2 cup millet rinsed
1/4 teaspoon salt
6 teaspoons olive oil, extra-virgin divided
1 large onion chopped
3 cups baby spinach lightly packed, stems trimmed
2 cloves garlic minced
Olive ketchup, optional
1/2 cup feta cheese crumbled
1 tablespoon basil freshly chopped
2/3 cup bread crumbs, whole wheat fine dry
1/4 teaspoon black pepper freshly ground
7 each english muffins whole-wheat, or buns
1 x arugula as needed, for garnish
1 x tomatoes sliced, as needed, for garnish

Directions

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.

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Nutrition Facts

Serving Size 106g
Amount per Serving
Calories 162 33% of calories from fat
% Daily Value*
Total Fat 6.0g9%
 Saturated Fat 1.0g5%
 Trans Fat 0.0g
Cholesterol 1mg0%
Sodium 386mg16%
Total Carbohydrate 23.0g8%
 Dietary Fiber 2.0g9%
 Sugars 2.0g
Protein 4.0g9%
Vitamin A 18%  Vitamin C 5%
Calcium 4%  Iron 7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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