Just as most vegetarians eat more than veggies, a veggie burger contains more than vegetables. Usually these meatless wonders are grain- or bean-based and sometimes bland.
But this tasty version has millet, oats and whole wheat perked up with a blend of savory spices.
The oats swell in water and become sticky, which helps hold the burgers together without eggs, especially good for anyone concerned about cholesterol. The millet adds a nice, nutty flavor.
If you have trouble finding whole millet at your supermarket, look for it at a natural foods store.
Veggie burger
Prep: 30 minutes
Cook: 1 hour 5 minutes
Makes: 9 burgers
Ingredients:
1/2 cup millet, rinsed
1 1/2 cups water
3/4 cup rolled oats
4 slices whole wheat bread, no crust, torn into large pieces
1 large rib celery, cut into large chunks
1 medium onion, cut into large chunks
2 cloves garlic, coarsely chopped
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3 tablespoons tahini
1 teaspoon dried oregano or 1 tablespoon fresh
1/2 teaspoon each: sea salt, ground cumin, chili powder, paprika
Freshly ground pepper
2 tablespoons olive oil
1 large carrot, cut into chunks
2 cups tightly packed fresh spinach
4 ounces soy or rice Cheddar, grated
1. Heat millet and 3/4 cup water to a boil in a covered saucepan. Turn heat to low; cook 15 minutes. Turn off heat; leave lid on until ready to use. Grind oats and bread in the food processor until they crumb; set aside.
2. Heat oven to 350 degrees. Chop celery, onion and garlic into small bits in a food processor, but not to a mush. Place the mixture in a saucepan with remaining 3/4 cup water. Stir some of this mixture into the tahini in a small bowl; return to the saucepan. Heat to a simmer; while mixture cooks, stir ground oat-bread mixture into the saucepan. Whisk oregano, salt, spices and pepper to taste into the oil; stir into mixture. Mixture should cook 10 minutes total.
3. Place millet in a large bowl; add vegetable mixture. Process carrots into small chunks; add to mixture. Process spinach a little; add to mixture. Add cheese. Mix everything together.
4. Press mixture tightly into a 2 1/2-inch scoop; place on treated paper or oil sprayed baking sheet. Gently flatten. Bake 40 minutes without turning.
Nutritional information:
Per serving: 191 calories, 42% of calories from fat 9 g fat, 1 g saturated fat, 0 mg cholesterol, 26 g carbohydrates, 7 g protein, 310 mg sodium, 5 g fiber.
Kay Stepkin is a vegetarian cooking class instructor and former owner of a vegetarian restaurant/whole-grain bakery. Email her at [email protected].