Millet may not be as common as barley or as trendy as quinoa, but it definitely deserves a chance to earn a spot in your cooking repertoire as a healthy, shelf-stable and affordable staple grain. Here's one way to prepare millet into veggie-burger like patties quickly and simply.
This recipe is a basic millet patty, so you may want to spice them up a bit. Topping them off with salsa? Add Mexican spices such as chili powder and cumin. Using them for veggie burgers? Add some "meatier" spices such as paprika or a barbecue rub.
Like cooking with whole grains? I know I do! They're versatile, and, if you buy them in bulk, they're a bargain! And of course, I love shopping in bulk! Here are some more healthy whole grains to try.
- 1 cup millet
- 3 cups water
- 1 teaspoon oil
- 1 small onion (chopped small)
- 2 cloves garlic (minced)
- 3/4 cup tahini (or peanut butter)
- 1 tablespoon soy sauce (or tamari to keep it gluten-free)
- 1/4 teaspoon salt
- Simmer the millet stovetop in water, covered, until millet is cooked through, about 45 minutes.
- In a large skillet, heat the onions and garlic in a teaspoon of oil for a few minutes, until onions are soft.
- Turn off the heat, keeping the pan on the stove, and add the cooked millet and tahini or peanut butter and soy sauce and salt. Stir to combine well and make sure tahini or peanut butter is melted and incorporated well.
- Pre-heat oven to 350°.
- Form millet into patties, about 1-inch thick. You should have about six patties.
- Place on a baking tray and bake in the oven for 20-25 minutes, until firm on the outside and lightly browned. Millet patties can also me pan-fried in a bit of oil for 3-4 minutes on each side, if you prefer.
- Serve your millet patties like a meat entree, topped with gravy and a side of mashed potatoes and green beans.
- Use your millet patties as veggie burgers or sandwich fillers.
- Like Middle Eastern food? Substitute falafel for millet patties and serve with a tahini dipping sauce, pita, and hummus.
- Top them off with salsa, black beans, and grated cheese for a Mexican-inspired meal.
|Nutritional Guidelines (per serving)|
|Total Fat||16 g|
|Saturated Fat||3 g|
|Unsaturated Fat||8 g|
|Dietary Fiber||4 g|