Millet Burgers
Wholesome and packed with plant-powered nutrition, these Millet Burgers are a delicious twist on traditional veggie patties. Made with cooked millet as a hearty base, these burgers are enhanced by sautéed onions, garlic, and a colorful combination of grated carrots and zucchini for a boost of flavor and texture. Seasoned with aromatic cumin and paprika, then bound with ground oats, these patties are golden-crisp on the outside and tender on the inside. Perfect for vegetarians and anyone seeking a healthy, gluten-free alternative, these millet burgers are quick to prepare and customizable with toppings like fresh avocado, juicy tomato slices, or crisp lettuce. Ideal for weeknight dinners or meal prepping, serve them on toasted burger buns and watch them disappear in no time!
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Recipe Information
Ingredients
- 1 cup Millet
- 2 cups Water
- 2 tablespoons Olive oil
- 1 medium Onion, finely diced
- 2 pieces Garlic cloves, minced
- 1 medium Carrot, grated
- 1 medium Zucchini, grated and squeezed to remove excess water
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 cup Oats (ground into flour in a blender or food processor)
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Oil for frying (e.g., vegetable or olive oil)
- 4 pieces Burger buns
- Optional toppings (lettuce, tomato slices, avocado, or condiments)
Instructions
Rinse the millet under running water to remove any bitterness. In a medium saucepan, combine 1 cup of millet with 2 cups of water and bring to a boil.
Once boiling, lower the heat to a simmer, cover, and cook for 15 minutes or until the water is absorbed. Remove from heat, let it sit for 5 minutes, then fluff with a fork.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and sauté until soft, about 3-4 minutes.
Add the minced garlic and cook for another 1-2 minutes, stirring constantly to avoid burning.
Add the grated carrot and zucchini to the skillet. Cook for 3-4 minutes, stirring occasionally, until the vegetables are softened. Remove from heat.
In a large mixing bowl, combine the cooked millet, sautéed vegetables, cumin, paprika, salt, pepper, ground oats, and chopped parsley.
Mix thoroughly, using your hands or a spoon, until the mixture is cohesive and holds together when pressed.
Shape the mixture into 4 equal-sized patties for medium-sized burgers. If the mixture is too crumbly, add a tablespoon of water to help bind it.
Heat 2 tablespoons of oil in a nonstick skillet over medium heat. Fry the patties for 3-4 minutes on each side or until golden brown and crispy.
Toast the burger buns, if desired, and assemble the millet burgers with your preferred toppings like lettuce, tomato slices, avocado, or condiments.
Serve warm and enjoy your hearty millet burgers!
Nutrition Facts
Calories |
2199 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.8 g | 93% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 6.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4466 mg | 194% | |
| Total Carbohydrate | 329.3 g | 120% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 22.8 g | ||
| Protein | 55.0 g | 110% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 379 mg | 29% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 2044 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
