Mediterranean Burgers (vegetarian)

I found this recipe in Eating Well and adapted it a little bit to cut out some unnecessary calories. We ate these last night and there were SO good. Great texture. Very flavorful. The feta is what seals the deal. If you wanted to make them vegan you could leave out the feta or substitute in some sort of vegan feta.

I will warn you, they do take a little while to make. After starting them at 7:20 we weren’t eating them until a little after 9pm. But totally worth the wait!

Ingredients:

4 sun-dried tomatoes, (not packed in oil)

1 1/2 cups vegetable broth, or water

1/2 cup millet, rinsed

1/4 teaspoon salt

1 large onion, chopped

3 cups lightly packed baby spinach, stems trimmed

2 cloves garlic, minced

1/2 cup crumbled fat free feta cheese

1/3 cup fine dry panko breadcrumbs

1/4 teaspoon freshly ground pepper

cooking spray

 
Directions:

1. 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.
2. 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.
3. While the millet cooks, heat large nonstick skillet over medium heat. Spray with cooking spray, 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.
4. 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, breadcrumbs, pepper and the reserved sun-dried tomatoes; mix well.
5. With dampened hands, form the mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
6. Spray pan with cooking spray, 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.

 

 

Nutritional Info:

Calories 113.1
  Total Fat 1.2 g
      Saturated Fat 0.0 g
      Polyunsaturated Fat 0.0 g
      Monounsaturated Fat 0.0 g
  Cholesterol 1.3 mg
  Sodium 332.7 mg
  Potassium 109.8 mg
  Total Carbohydrate 20.2 g
      Dietary Fiber 3.7 g
      Sugars 0.6 g
  Protein 5.7 g
 
  Vitamin A 31.8 %
  Vitamin B-12 0.0 %
  Vitamin B-6 1.2 %
  Vitamin C 8.8 %
  Vitamin D 0.0 %
  Vitamin E 0.1 %
  Calcium 5.1 %
  Copper 0.6 %
  Folate 7.6 %
  Iron 7.2 %
  Magnesium 3.0 %
  Manganese 8.1 %
  Niacin 0.1 %
  Pantothenic Acid     0.2 %
  Phosphorus     0.7 %
  Riboflavin 1.9 %
  Selenium 0.2 %
  Thiamin 0.6 %
  Zinc 0.3 %
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