Lemon Basil Millet Burgers with Mango Salsa

23 45 369
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 6
Lemon Basil Millet Burgers with Mango Salsa
Health Highlights
A great vegetarian burger!

Ingredients


1 cup Millet, dry
1/2 tsp Sea Salt
1 tbsp Flaxseeds
3 tbsp Water
1 large Carrots (peeled, grated)
4 stalk(s) Green onion (thinly sliced)
1/2 cup Basil, fresh (finely chopped)
2 tbsp Lemon juice
2 1/2 tsp Lemon peel (zest)
1/2 tsp Black pepper
3 tbsp Coconut oil
6 leaf Lettuce, romaine (large)
1 mango Mango (pitted, finely diced, for salsa)
1 cucumber(s) Cucumber (finely diced, for salsa)
0.12 small Red onion (finely diced, for salsa)
1 tbsp Cilantro (coriander) (finely chopped, for salsa)
2 tsp Lime juice (fresh) (for salsa)
1 pinch Salt and pepper (for salsa)
1 cup Cashew nuts, raw (grind, for cream sauce)
3/4 cup Water (for cream sauce)
1/4 cup Lemon juice (for cream sauce)
1/2 tsp Cumin (for cream sauce)
1 dash Sea Salt (for cream sauce)

Instructions


  1. Cook, pour millet into a dry pan. Toast for about 2-3 minutes over medium heat, stirring frequently.
  2. Add 2 cups of water and salt and bring to a boil, reduce heat to very low and cover the pot for about 15 minutes or until water has been completely absorbed.
  3. Fluff the millet with a fork add salt to taste.
  4. While the millet is cooking, combine the flaxseeds and water in a small bowl; set aside until the mixture forms a gel, about 10 minutes. Then mix well.
  5. Combine the carrots, scallions, basil, lemon juice, lemon zest, salt, and pepper in a large bowl. Once the millet is cool, add it to the bowl with the flaxseed-carrot mixture and mix well.
  6. Using your hands, shape the mixture evenly into burgers.
  7. In a large skillet, heat the oil over medium heat. Place the burgers in the skillet and cook until golden brown, 7 to 8 minutes on each side.
  8. Mango Salsa: Add all of the ingredients to a large bowl; toss to combine. Add more red onion, if desired, for a spicier salsa.
  9. Cashew Cream Sauce: Combine all the ingredients in a blender and blend until smooth.8. Serve burgers warm, wrapped in lettuce leaves with a dollop of the Mango Salsa and a drizzle of Cashew Cream Sauce on top.
Enjoy!

Notes:

Quick Tips

Uncooked burgers will keep for up to 4 days in the refrigerator or 1 month in the freezer, stored between pieces of parchment paper in a sealed container.


Nutritional Highlights

Cashews 

contain high levels of iron, magnesium, zinc and copper, it is a great source of protein and contains monounsaturated fatty acids which promote healthy HDL (good cholesterol) levels

Millet

is a great source of protein, it is hypoallergenic, gluten-free and high in fiber and contains B vitamins

Flaxseeds

are high in omega 3 fatty acids, they are a high quality protein and rich in dietary fiber helping to improve digestion

 


 


Nutrition Facts

Per Portion

Calories 369
Calories from fat 169
Calories from saturated fat 70
Total Fat 18.8 g
Saturated Fat 7.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 6.1 g
Cholesterol 0
Sodium 332 mg
Potassium 475 mg
Total Carbohydrate 44 g
Dietary Fiber 6.0 g
Sugars 8.7 g
Protein 9.1 g

Dietary servings

Per Portion


Fruit 0.5
Grain 0.7
Meat Alternative 0.8
Vegetables 1.4

Energy sources


Pygal44%466.2594194016546178.8948745894527446%302.83347305305097236.7778603921477410%353.09450270891114111.47660976996244%46%10%CarbohydratesFatProtein
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