Millet Burgers

Millet is described as an ancient grain, though it’s technically a seed. It’s getting more recognition in the western world but it's more popular in India, Africa, Asia and Europe.

Millet is similar to other grains and can be prepared in many of the same ways as other grains, especially quinoa. It looks like bird seeds, yellow in color and actually used to feed birds. When millet is cooked it becomes tender and has a mild corn flavor.

I’ve been interested in cooking millet as an alternative grain. Millet is a cooling grain, therefore, in Ayurveda (the science of medicine) it’s an ideal food for the summer season. It has a high water content that helps to keep the body hydrated and cool.

Millet has many benefits: one cup of millet contains 6 grams of protein, 2 grams of fiber, and less than 2 grams of fat. It’s rich in minerals that support cells, tissues, and bones: calcium, copper, iron magnesium, phosphorus, potassium, selenium, a host of vitamins, and low on the glycemic index - low sugar! It’s also gluten free!

Millet is also easy to digest and a great option for those with sensitive stomachs. Millet boosts liver and kidney function, too. There’s a good reason why millet is called the “miracle grain”.

Recipe

1/2 cup dry millet - soak in water 30 minutes or overnight, and rinse well
1 1/2 cups water
3 tbsp ground flax to replace 3 eggs - with 6 tbsp water and let sit for 10 minutes
1 large onion , finely chopped
3 cups arugula or parsley or 3 handfuls
2 stalks celery, minced
2 carrots, minced
2 tsp salt
1 tbsp cumin
1/2 tsp chili powder
pinch of cayenne pepper
1 1/2 cups millet flour

INSTRUCTIONS

Add the 1 1/2 cups of water to a saucepan, and bring it to a boil.
Add the (soaked and drained) millet, heat to boil, then cover, reduce heat and simmer, and cover for 15-20 minutes until tender.
In the meantime, preheat your oven to 400 degrees and chop your veggies. I recommend using a food processor to get a uniform vegetable consistency. The onion is finely chopped by hand.
In a large saute pan, cook the chopped onion in a bit of coconut oil until translucent, then add the rest of your chopped veggies. When they're tender, remove from heat.
Add the freshly cooked millet, and mix well.
Transfer the mixture to a large mixing bowl, and add all of the seasonings, flax, and millet flour. You can make your own millet flour using a Vita-Mix and grind the millet seeds.
Scoop the mixture with a 1/2 cup measuring cup, and place onto your baking sheet. I recommend lining a baking sheet with parchment paper for best results.
Using your hands, press the mixture into burger-shaped patties.
Bake at 400 degrees for 20 minutes, then flip and bake for another 10 minutes, or until firm and crispy on the outside. Serve immediately, while they're still hot or cover well and freeze for up to 2 weeks.

Genia’s Spoon Me Tips

You can skip the burger and follow this recipe to make a millet side dish using all the ingredients.

Millet cooks like other grains. Millet cooks very quickly because they are tiny seeds - very much like quinoa. Here’s a simple recipe for preparing fluffy millet ready to eat:

1 cup uncooked millet
2 cups water or vegetable broth
¼ teaspoon salt
1 tbsp ghee or olive oil

Instructions

Heat the uncovered millet in a large saucepan over medium heat and toast for 4-5 minutes until golden brown
Stir in water or vegetable broth and salt than bring to a boil over high heat
Reduce heat to low and stir in butter or oil than cover
Simmer until the millet grains absorb most the the liquid, about 15 minute - don’t stir or lift lid - it cooks like quinoa - left alone to perfection - 1-2 cup ratio grain to water and cooks in 15 minutes
Remove from heat and let stand covered for 10 minutes
Fluff the millet with a fork and add seasoning to taste

Millet is light and dry. Adding ghee or butter to the grain during or after cooking makes this dish more digestible and delicious.

Millet will definitely be on my healthy list of grains this summer.

Much love and summer bliss,
Genia

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