Millet and Beetroot Burgers are a delicious and healthy alternative to traditional burgers. The earthy flavor of millet pairs perfectly with the sweet and vibrant beetroot, creating a patty that’s both visually appealing and packed with nutrients. Let’s dive into this tasty and wholesome recipe!
Ingredients:
For the Burgers:
- 1/2 cup uncooked millet (proso millet works well)
- 1 cup water
- 1 medium beetroot, peeled and grated
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1/4 cup chopped fresh parsley
- 1/4 cup oats (quick oats or rolled oats)
- 1 tablespoon ground flaxseed
- 2 tablespoons water (for flax egg)
- 1 tablespoon soy sauce or tamari (for gluten-free)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil (for frying)
For Serving:
- Whole grain or gluten-free burger buns
- Fresh greens (lettuce, spinach, or arugula)
- Sliced tomatoes
- Sliced red onion
- Vegan mayo or favorite burger sauce
Instructions:
- Cook the Millet:
- Rinse the millet under cold water to remove any dust or impurities.
- In a medium saucepan, bring 1 cup of water to a boil. Add the rinsed millet, reduce the heat to low, cover, and simmer for 15-20 minutes until the millet is tender and the water is absorbed.
- Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside to cool.
- Prepare the Flax Egg:
- In a small bowl, combine the ground flaxseed with 2 tablespoons of water. Stir well and let it sit for 5-10 minutes until it thickens and becomes gelatinous.
- Prepare the Burger Mixture:
- In a large mixing bowl, combine the cooked millet, grated beetroot, chickpeas, chopped onion, minced garlic, chopped parsley, oats, and the flax egg.
- Add the soy sauce or tamari, ground cumin, smoked paprika, salt, and black pepper.
- Using a potato masher or a fork, mash the mixture until it comes together. It should be sticky and hold its shape when pressed. If the mixture is too wet, add a bit more oats.
- Form the Patties:
- Divide the mixture into 6-8 equal portions and shape each portion into a patty about 1/2 inch thick.
- Place the patties on a plate or baking sheet and refrigerate for at least 30 minutes to firm up.
- Cook the Patties:
- Heat 2 tablespoons of olive oil in a large skillet over medium heat.
- Add the patties to the skillet and cook for 4-5 minutes on each side, or until they are golden brown and crispy.
- Alternatively, you can bake the patties in a preheated oven at 375°F (190°C) for 20-25 minutes, flipping halfway through, until they are firm and lightly browned.
- Assemble the Burgers:
- Toast the burger buns if desired.
- Place a handful of fresh greens on the bottom half of each bun, followed by a millet and beetroot patty.
- Top with sliced tomatoes, red onion, and a dollop of vegan mayo or your favorite burger sauce.
- Cover with the top half of the bun.
Tips and Variations:
- Different Millets: Substitute proso millet with other types like pearl or foxtail millet for varied textures and flavors.
- Additional Vegetables: Add grated carrots, zucchini, or finely chopped mushrooms to the burger mixture for extra nutrition and flavor.
- Spice Adjustments: Adjust the spices to your taste, adding more cumin, paprika, or even a pinch of cayenne pepper for a spicier kick.
- Make Ahead: Prepare the patties in advance and freeze them for quick and easy meals. Simply thaw and cook when ready to serve.
- Gluten-Free Option: Ensure the oats and soy sauce or tamari are certified gluten-free if you have dietary restrictions.
Enjoy these Millet and Beetroot Burgers as a colorful and nutritious plant-based delight that’s perfect for any occasion. Their delightful combination of textures and flavors will make them a favorite in your recipe collection. Happy cooking!
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