Sunday, March 11, 2007

Mediterranean vegetarian burgers

This vegetarian burger is perfect! Its Mediterranean flavors are highlightened by the kalamata olives ketchup. Moreover, unlike many other vegetarian burgers I've tried, this one is easy to shape and won't come apart. Finally, these burgers are low in fat, high in fiber and are even sources of calcium (25% daily value) and iron (20% daily value)!

Mediterranean vegetarian burgers
[8 burgers]
1 1/2 cup vegetable broth
1/2 up millet, rinsed
2 tablespoons olive oil, divided
1 large onion, chopped
4 garlic cloves, minced
3 cups spinach, chopped
1/2 cup feta cheese
4 sun-dried tomatoes, chopped
1 tablespoon dried basil
2/3 cup breadcrumbs
1/4 teaspoon freshly ground pepper
8 whole-wheat buns
  1. In a medium saucepan, bring the vegetable broth to a boil. Add the millet and simmer about 20 minutes, until cooked. Let cool about 20 minutes.
  2. In a large skillet, heat 1 tablespoon olive oil. Cook the onion until translucent. Add the garlic and spinach and cook 2 more minutes. Take off from the heat.
  3. In a large bowl, mix the cooked millet with the spinach mixture and the feta, sun-dried tomatoes, basil, breadcrumbs, and pepper.
  4. Shape into 8 patties.
  5. In a large skillet, heat the remaining olive oil and cook the vegetarian patties until browned, about 4 to 5 minutes each side.
  6. Serve with whole-wheat buns and olive ketchup!

Olive ketchup
1 cup
1 cup kalamata olives, pitted
2 tablespoons dried parsley
2 tablespoons onion, chopped
2 garlic cloves, minced
2 tablespoons olive oil
2 teaspoons balsamic vinegar
4 teaspoons tomato paste
  1. Combine all the ingredients in a food processor.
  2. Blend until smooth.
  3. Transfer to a small bowl.
Nutrition facts
[for 1 burger]
270 calories, 8 g fat, 3 g saturated,
43 g carbs, 6 g fiber, 10 g protein
Nutrition facts
[for 1 tablespoon olive ketchup]
46 calories, 4 g fat, 1 g saturated,
2 g carbs, 0 g fiber, 0 g protein


Patricia said...

This looks like real yummy stuff. Definitely one to prepare very soon.

john said...

Wow! what a beautiful dish. This vegetarian burger's looks so nice yummy!! I like it.thanks for recipes.


my site

baciocco1 said...

Just made these for dinner. I was a little apprehensive since millet was new to me, but I thought they were great! Great texture, very flavorful and healthy to boot!
Thank you for the recipe, it's a keeper.