Millet Veggie Burgers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 324 cal. | (15 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 42.5 μg | (71 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.6 μg | (35 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 328 mg | (8 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 164 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 125 grams Millet
- 300 milliliters Vegetable broth
- 1 Red paprika
- 1 carrot
- 2 scallions
- 100 grams Peas (fresh or frozen)
- 3 eggs
- 3 Tbsps breadcrumbs
- 2 Tbsps freshly chopped parsley
- 1 Tbsp medium-hot Mustard
- salt
- freshly ground peppers
- 4 Tbsps Canola oil
Preparation steps
Rinse the millet. Bring the stock to a boil, stir in the millet, reduce the heat and simmer for 5 minutes. Reduce the heat to very low and cook for another 10 minutes. Rinse the pepper, cut in half, remove the stem, seeds and pith and chop finely. Rinse the carrot, peel, trim and chop finely. Rinse the scallions, trim and chop finely. Add the vegetables to the millet along with the peas for the last 10 minutes of cooking time. Drain and let cool. Mix in the eggs, breadcrumbs, parsley and mustard, and season with salt and pepper. If necessary, add more breadcrumbs until the mixture is easy to shape. Shape into patties then sear in hot oil over medium heat for 3-5 minutes per side, until golden brown. Season with salt and pepper and serve with salad, if desired.
