Toni Fiore's Millet Beet Burger

Courtesy of chef Toni Fiore, this beet burger has all the taste but none of the meat
Toni Fiore's Millet Beet Burger

George Semler

TV host, chef, and author Toni Fiore, as part of her cooking demo on “delicious vegan recipes using odds and ends,” prepared a Dan Barber-esque millet beet burger that credibly impersonated a beef burger in color and texture. “I’m a strong believer in food being a tactile as well as a taste experience," Fiore said.

Mission accomplished.

8
Servings
206
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2 Tablespoons canola or other vegetable oil
  • 3 Small beets, quartered
  • 1 Medium yellow onion, coarsely chopped
  • 1 Medium carrot, in chunks
  • Salt and freshly ground black pepper, to taste
  • 1 Cup millet (cooked)
  • 1/2 Cup walnut pieces
  • 2 Garlic cloves, peeled and minced
  • 1/2 Cup wheat germ
  • 2 Slices wheat bread, lightly toasted and torn into pieces
  • Handful of beet green leaves, torn

Directions

Preheat oven to 375º.

Drizzle one tablespoon of the oil on a baking sheet. Arrange the beets, onion and carrot on the sheet in a single layer and lightly season with salt and pepper.

Bake until the beets are fork tender, 25 to 30 minutes. Let the vegetables cool for at least 10 minutes.

While the vegetables are cooking, bring 3 cups water to a boil and stir in ½ teaspoon salt and the millet.

Cover, reduce the heat, and simmer for 30 minutes until done.

Spoon into a large bowl and let cool for a few minutes.

Combine the walnuts, garlic, wheat germ, and bread pieces in a food processor and process to fine crumbs. Add to the millet.

Combine the vegetables and beet greens in the processor and pulse until everything is finely chopped. Add to the millet mixture.

With a large spoon, mix everything well and season liberally with salt and pepper. Refrigerate for one hour.

Shape the mixture into 8 patties. Lightly dredge the patties in flour.

Heat the remaining 1 tablespoon of oil in a sauté pan over medium-low heat.

Add the burgers a few at a time, being careful to leave enough room between them so you can flip them easily. Don’t move them once they’re in the pan because they’re somewhat delicate and this might cause them to fall apart.

Cook the burgers undisturbed for 5 to 10 minutes, then carefully flip and cook for another 5 to 10 minutes longer. The burgers will develop a nice caramelized crust on both sides. Repeat with the remaining burgers.

Serve these burgers on top of a slaw or salad.

Nutritional Facts

Total Fat
7g
10%
Sugar
3g
N/A
Saturated Fat
0.7g
3.6%
Protein
6g
13%
Carbs
31g
10%
Vitamin A
109µg
12%
Vitamin B6
0.3mg
13.7%
Vitamin C
7mg
12%
Vitamin E
1mg
5%
Vitamin K
59µg
74%
Calcium
45mg
5%
Fiber
5g
21%
Folate (food)
79µg
N/A
Folate equivalent (total)
82µg
20%
Folic acid
1µg
N/A
Iron
2mg
12%
Magnesium
70mg
18%
Monounsaturated
3g
N/A
Niacin (B3)
2mg
12%
Phosphorus
172mg
25%
Polyunsaturated
3g
N/A
Potassium
369mg
11%
Riboflavin (B2)
0.2mg
10.6%
Sodium
243mg
10%
Thiamin (B1)
0.3mg
20.7%
Zinc
2mg
11%

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