Millet & Butter Bean Burgers (Gluten Free)

Scroll

Vegetable ‘burgers’ are a handy way to create a tasty lunch, dinner or BBQ meal that is both tasty and filling.
This burger recipe is naturally gluten-free and vegan and makes a great option for kids as you can sneak all kinds of veggies in it. This is a basic mix which can be adjusted to suit the occasion. They can be spiced up for adult tastes by adding hot paprika or serving with a hot chilli relish. This quantity will make 3 large or 6 mini burgers.

Ingredients

  • 150g cooked millet grain (see our post on How to Cook Millet)
  • 1 x 210g tin of butter beans
  • 1 stem of celery (upper green end removed)
  • 1 medium carrot
  • 1 small red onion
  • 15g dried mushrooms (e.g. Shitake)
  • 2 tbsp. chopped parsley
  • 1 tbsp. ground sesame seeds
  • Salt & Pepper to taste
  • vegetable oil for frying

Method

  1. Soak the mushrooms in warm water for at least 30 minutes, then remove them with a fork or slotted spoon; any grit will have settled to the bottom of the liquid which can be strained and saved to use as stock.
  2. Preheat the oven to 180 C.
  3. Finely chop the onion, carrot and celery and sauté them together until they have softened. After a minute or so add the finely chopped mushrooms and continue to cook until most of their liquids have evaporated.
  4. Pulse the cooked vegetables in a processor.
  5. Add the drained butter beans, millet and parsley and continue to pulse until everything is mixed together.
  6. Season to taste.
  7. Divide the mix into equal portions and form into round burger shapes.
  8. Place them on a baking sheet which has been lightly brushed with oil and bake in a moderate oven for about 30 minutes. Alternatively, they can be pan-fried on the hob.
  9. Turn the burgers halfway through their cooking time and remove from the oven when they are ready.
  10. Serve between toasted buns (or pitta bread) with sliced tomato, lettuce and relish or sauce of your choice.

The dressings can vary according to taste; a red cabbage slaw works well or a cool cucumber relish.

millet bean burger

These millet and butter bean burgers are a great addition to your plate, especially when combined with a tasty salad or side dish.
Some great options can be found in our recipe section, but here’s a few I think pair well:
Bulghur with Carrot and Orange Salad
Chick Pea and Feta Salad
Griddled Polenta, Pear and Baby Beet Salad with Blue Cheese Dressing

If you’re having a bbq this summer, give these a go. Especially if you’re a veggie or have a veggie guest. They’re tasty, filling and packed full of nutrients. As well as that, they’re easy to make and they also pair well with so many things.
In addition to that, did I also mention they’re gluten-free? These burgers are beginning to tick a lot of boxes hey?!

Nutrition

Butter bean burger

Butter beans are large, cream coloured beans that have a soft, floury texture when cooked. They are a good source of protein, iron, magnesium and rich in dietary fiber.

Clearspring dried shiitake mushroom for burger

Shiitake mushrooms are amazing for adding a deep savory and umami flavour to dishes.
While fresh shiitake mushrooms are very delicious, they can be harder to track down, so having dried shiitake mushrooms at the ready in your pantry means that you always have them at your fingertips when you need that extra something in your cooking. 

Image of Nourish female staff member standing in doorway of shop

Any questions? Drop into your local Nourish store to speak with our team and find our full range of foods, supplements and skincare. You can also explore our online store.