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Mediterranean Veggie Burgers

 

Mediterranean Veggie Burgers recipe
207

Yield

8

servings

Prep

10

min

Cook

60

min

Ready

hrs

Low Cholesterol, Trans-fat Free
 

Ingredients

4 sundried tomatoes
not packed in oil
*
1 ½ cups vegetable stock
or water
½ cup millet
rinsed
¼ teaspoon salt
6 teaspoons olive oil, extra-virgin
divided
1 large onions
chopped
3 cups baby spinach
lightly packed, stems trimmed
*
2 cloves garlic
minced
½ cup feta cheese
crumbled
1 tablespoon basil
freshly chopped
cup bread crumbs, whole wheat
fine dry
¼ teaspoon black pepper
freshly ground
*
7 english muffins
whole-wheat, or buns
*
arugula (roquette)
as needed, for garnish
*
tomatoes
sliced, as needed, for garnish
*
Olive ketchup, optional

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 ½-inch-thick patties, using about ½ 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.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 101g (3.6 oz)
Amount per Serving
Calories 16939% of calories from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 2g 12%
Trans Fat 0g
Cholesterol 10mg 3%
Sodium 282mg 12%
Total Carbohydrate 7g 7%
Dietary Fiber 2g 9%
Sugars g
Protein 10g
Vitamin A 2% Vitamin C 4%
Calcium 9% Iron 6%
* based on a 2,000 calorie diet How is this calculated?

 

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