Even burgers become romantic on Valentine's Day: they wear a heart-shaped dress and let themselves be embraced by a red and sweetish outline. We will prepare totally vegetable burgers with millet and peas, and we will accompany them with a beetroot sauce: perfect omnivores, vegetarians, vegans, celiacs and romantics!
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Identity Card of the Recipe
- 80 KCal Calories per serving
-
Ingrediants
for 6-8 vegan burgers
- Boiled food: 150 g of potatoes
- 2 tablespoons of extra virgin olive oil
- 120 g of vegetable ricotta or tofu
- 1 teaspoon of mustard
- Q.b. of pepper
- Q.b. of salt
- Boiled food: 150 g of peas
- 220 ml of water
- 100 g of millet
For the sauce
- A few stalks of chives
- Q.b. of pepper
- Q.b. of salt
- 125 g of soy yogurt
- 200 g of beetroot
Materials Needed
- Casserole
- Scale weighs food
- Potato masher
- Immersion blender
- Chopping board
- Baking paper
- Baking tray
- Heart-shaped mold
Preparation
- In a saucepan, pour 220 ml of water and bring to a boil. Salt lightly, then add the millet. Lower the heat, cover with the lid and cook gently for about 20 minutes, or until the millet has absorbed all the water.
- Meanwhile, boil the peas in water and, separately, boil the previously washed, peeled and chopped potatoes.
- Shell the millet with the help of a spoon, then combine it in a bowl together with the peas and mashed potatoes. Season with salt and pepper, flavor with mustard paste and mix the mixture with vegetable ricotta or pureed and creamy tofu.
Did you know that
Millet is a cereal suitable for the diet of celiacs because it does not form gluten in contact with liquids. If the recipe is intended for people with celiac disease, it is recommended to always check that the foods, on the label, bear the mark of the crossed ear which ensures the absence of gluten.- Preheat the oven to 180 ° C (ventilated).
- Divide the mixture into 6-8 portions. Line a baking sheet with parchment paper. Place a heart-shaped mold (cookie cutter) on the plate, then fill the mold with a portion of the dough. Press lightly with your hands or the back of a spoon until the surface is level. Gently remove the aluminum mold. Repeat this operation also with the other portions of dough.
- Brush the surface of the millet burgers with a drizzle of oil and bake in the oven at 180 ° C for about 15 minutes.
- Meanwhile, prepare the accompanying sauce. Peel the pre-cooked red turnips, cut them into pieces and combine them in the blender. Add the natural soy yogurt, flavor with chives, salt and pepper. Blend everything until you get a sauce: if the mixture is too thick, add a little soy milk.
- Remove the veggie burgers from the oven and serve hot with the beetroot sauce on the side or mirror.
Alice's comment - PersonalCooker
If you don't like celebrating Valentine's Day, you can still replicate the recipe but use a round mold or create many small meatballs to cook in a pan with a drizzle of oil or to fry to get appetizing aperitifs.Nutritional values and Health Comment on the recipe
Vegetable Millet Burgers with Peas are a food that belongs to the group of dishes.
They have a low energy intake, mainly provided by carbohydrates, followed by lipids and finally by proteins.
Fatty acids are mainly monounsaturated, complex carbohydrates and peptides with a high biological value (compensation of amino acids between millet and peas).
The amount of fiber seems very high, while cholesterol is absent.
The Vegetable Burgers of Millet with Peas are a product that also lends itself to the diet of the overweight and / or affected by metabolic diseases; they are also suitable for the nutritional regimen for lactose intolerance and celiac disease.
They are suitable for vegetarians and vegans.
The average portion of Vegetable Millet Burgers with Peas is about 200-300g (175-260kcal).
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