Recipe by Celia Valenciano
Today we want to suggest a 100% plant-based burger made with one of humanity's oldest grains: millet. This small, yellow grain is perfect for eating in winter, as it warms the body, tones the body, and improves digestion.
Eating well is vital for improving our health, and preparing our own nutrient-rich recipes is incredibly valuable. The recipe we're sharing today is not only delicious but also very easy to make. It's a millet burger rich in omega-3 fatty acids thanks to the ground flax seeds we'll use to bind all the ingredients. Plus, it's a dish that everyone at home will love, from adults to children.
Millet is a gluten-free grain suitable for people with celiac disease and is highly valued for its ability to boost the energy of the spleen, stomach, and pancreas, promote detoxification, and provide vitality. It is one of the grains richest in iron, magnesium, and vitamins B1, B2, and B9; it also provides vitamin A, phosphorus, and lecithin. It is excellent for combating mental fatigue, nervous depression, and anemia. It has a sweet flavor and is highly recommended for inclusion in the diet, especially in winter, as, along with buckwheat, it is one of the most Yang and warming grains.
Flax seeds are the second key ingredient in this delicious burger. Rich in Omega-3 fatty acids and soluble and insoluble fiber, they aid digestion, are high in antioxidants, and are beneficial for intestinal transit. They are an essential food in any healthy pantry.
Millet burgers
by Celia Valenciano
Preparation time: 20 actives
Difficulty: low
Notes: Gluten-free, vegan, no added sugar
Ingredients (for about 10 mini burgers)
- 200g of millet
- 1 red onion
- 175g of pumpkin
- 1 green pepper
- 2 or 3 level tablespoons of ground flax seeds (depending on the dough's consistency, more or less may be needed)
- Sea salt
- Spices: black pepper, thyme , and powdered ginger
Elaboration
1. Prepare the millet (1 part millet to 2 parts water). Bring water to a boil in a saucepan with a bay leaf. Once boiling, add the millet with a pinch of sea salt, cover, and reduce heat. Once cooked, set aside covered.
2.- While the millet is cooking, we finely chop the rest of the ingredients.
3. In a frying pan over low heat, add extra virgin olive oil and the onion. Once it is well softened, add the pumpkin, the bell pepper, and a pinch of sea salt.
4. Once the sautéed vegetables are cooked, let them cool. Then, mix them thoroughly with the millet. At this point, begin incorporating the ground flax seeds until you have a well-combined paste. You can also add spices to enrich the mixture. In our case, we opted for black pepper, thyme, and ground ginger (which is wonderful to consume in winter), but you can use any spices you like: ground ginger, turmeric, sage, etc.
5.- Finally, we shape the hamburgers with more or less dough, depending on the desired size.
5. Once our mini burgers are ready, you can eat them as is, grill them or bake them, and... enjoy!
It's a simple recipe to prepare, isn't it? We'd love to read your comments and, of course, we'll be happy to answer any questions you may have.