Open-Faced Sunshine Burgers
To prepare sunflower seeds, toast them on a baking sheet at 350F for 7 minutes; cool and grind in a food processor.
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To prepare sunflower seeds, toast them on a baking sheet at 350F for 7 minutes; cool and grind in a food processor.
Ingredients
- 1 cup uncooked millet
- 1/2 cup uncooked quinoa
- 3 cups water or vegetable broth
- 1 tsp. salt
- 2 Tbs. olive oil
- 1 1/2 cups finely diced onion
- 1 cup shredded carrots
- 1/2 cup finely chopped celery
- 5 medium cloves garlic, minced
- 1/2 tsp. dried oregano
- 1/2 tsp. dried thyme
- 1 1/2 cups raw sunflower seeds, toasted and ground
- 1/4 cup whole-wheat flour
- 2 Tbs. umeboshi vinegar
- 2 Tbs. tamari or reduced-sodium soy sauce
- 1/4 tsp. freshly ground pepper
Preparation
In fine-meshed sieve, rinse millet and quinoa under cold running water until water runs clear. In medium saucepan, combine millet, quinoa, water and salt. Bring to a boil over medium-high heat. Stir, cover and return to fast boil. Reduce heat to low and simmer, covered, until water has been absorbed and steam holes appear, about 20 minutes.
Meanwhile, in large nonstick skillet, heat 1 tablespoon oil over medium-low heat. Add onion and cook until softened, about 5 minutes. Stir in carrots, celery, garlic, oregano and thyme and cook, stirring occasionally, 10 minutes.
Preheat oven to 350°F. Lightly oil large baking sheet. In large bowl, combine millet mixture, sautéed vegetables, sunflower seeds, flour, vinegar, tamari and pepper. Mix well. Using 1/2 cup for each and packing firmly, form mixture into 10 round or oval patties. Place on prepared baking sheet and bake until lightly browned, about 30 minutes.
Nutrition Information
- Calories 281
- Carbohydrate Content 34 g
- Cholesterol Content 0 mg
- Fat Content 13 g
- Fiber Content 4 g
- Protein Content 9 g
- Saturated Fat Content 2 g
- Sodium Content 391 mg
- Sugar Content 0 g