By this point in the summer, you’re probably getting pretty tired of the same old barbecue scene: charred hot dogs, fatty hamburgers, and mayo-laden potato and macaroni salads.
For a refreshing change, try these high-fiber veggie burgers — they’re a great way to add some healthy variety to late-summer cookouts. Once you make the patties, you can wrap them and refrigerate them for up to two days, or freeze them for up to three months. Then you’ll have them on hand for a quick and easy meal when you’re short on time.
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
6 teaspoons extra-virgin olive oil, divided
1 large onion, chopped
3 cups lightly packed baby spinach, stems trimmed
2 garlic cloves, minced
1/2 cup crumbled feta cheese
1 tablespoon chopped fresh basil
2/3 cup dry, fine bread crumbs
1/4 teaspoon freshly ground black pepper
7 whole-wheat English muffins or whole-wheat buns
Arugula and tomato slices, for garnish
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.
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 and let cool to room temperature, about 20 minutes.
While the millet cooks, heat 2 teaspoons of oil in a large skillet over medium heat. 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.
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, basil, bread crumbs, pepper, and the reserved sun-dried tomatoes; mix well.
With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
Using 2 teaspoons of oil per batch, cook 3 to 4 patties at a time in a large skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula and tomato slices.
Makes 7 servings.
Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins
Number of Servings: 7
Amount Per Serving
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 10 mg
Sodium: 735 mg
Total Carbohydrate: 49 g
Dietary Fiber: 7 g
Protein: 11 g
-Recipe reprinted from EatingWell.com.