Green Millet Veggie Burgers
When I read Gundry's book "Plant Paradox" I decided to try a loose 2 week lectin avoidance diet. This really helped me figure out some intolerances I had even thought I didn't do the strict 6 week diet. Basically you avoid all lectin containing foods which are all beans/legumes, grains, some nuts, nightshades, etc. After eating super simple foods for a while I started to reintroduce these lectin foods to see what kind of effect they had on my gut and skin. As soon as I brought back the beans/legumes I was suffering. I also dramatically cut back on grain to greens ratio and do not eat grains everyday anymore. I quit brown rice, whole wheat/ whole grains (yep that sounds insane but the hull on these seeds and grains contain higher levels of lectins than those that are hulled which makes them harder to digest). I switched to organic white unbleached sourdough (fermented foods are broken down by bacteria which makes them much easier to digest), occasional organic white rice and completely quit gluten free products as those are packed full of lectins. I can also say that organic non-GMO tempeh and miso (soybean) are totally fine as well, again the fermentation process helps to break down the hard to digest acids. I upped my cruciferous vegetables, greens and added occasional resistant starches (like yucca, cassava and taro) and I honestly haven't felt this good in years.
It's crazy to step back and realize that I didn't notice how badly beans and legumes were taking a toll on my health until I completely got rid of them. I felt pretty lost for a while in the beginning considering I am plant-based and a large portion of my diet was bean and legume based. I would always build a bowl around a grain (typically brown rice or quinoa) and then a bean/legume like chickpeas then I would have some veggies and greens. Now my meals typically start with a base of a TON of greens, usually mixed. I'll either make a massive salad and top it with roasted veggies or I'll make a big green stir fry. I love kale, rainbow chard, collards, dandelion, radicchio, fennel, romaine (basically hand over the entire greens section at the market haha). Roasted broccoli, turnips, cauliflower, taro, sweet potato or brussels sprouts usually accompany these meals. Oh and avocados, always avocados.
Anyways, through my loose lectin avoidance I turned to millet, its not a grain it is actually a seed. Its SUPER cheap and measures up pretty well nutritionally compared to grains. Its also very easy to find in organic/bulk (get to your nearest store with your jars and stock up!). I've made porridge and risotto with millet and it works great in so many recipes, I just found it needed a little more water and moisture than grains. While shopping around I realized Hilary's burgers had two flavours that were totally lectin free. The hemp greens burger and the root veggie burger. Two burger patties for $5-6 is not ideal, maybe as a treat here and there but honestly they are so good I'd love to eat them several times a week... in a sourdough bun, collard wrap or just cut up in a salad. I could also go without the plastic wrapper that they use inside of the box. So I set out to make my own recipe because theirs are made with 100% real, easy to find, simple ingredients. Mine turned out much greener (typical) and maybe tastier? You tell me!
This recipe is gluten free, wheat free, bean free, grain free
Please also note that you can sub the greens and spices with whatever you have on hand or whatever your favourites are. Get creative, it's difficult to mess this one up!
what you'll need...
1 cup dry millet
2 cups fresh filtered water
2-3 tbsp coconut oil
1 tbsp psyllium husk powder (ground flax probably binds just as well)
1/4 cup hemp hearts
3-4 kale leaves
2-3 collard green leaves
4 large swiss chard leaves
small handful cilantro, fresh
2 tbsp fresh thyme, finely chopped
2 tbsp fresh sage, finely chopped
1/2 tsp tapioca starch or arrowroot powder
2-4 tsp himalayan pink salt, to taste
2 tsp garlic powder
1 tsp onion powder
1 tsp ground black pepper
1 tsp ground mustard
1/2-1 tsp smoked paprika powder
1/2 tsp turmeric powder
-- makes about 7 patties and freezes well with parchment paper separating each patty
In a heavy bottom pot heat up millet in dry pan, toasting the seeds until they start to brown and become fragrant. Add coconut oil and sautee a few more minutes. Add the water and bring to a boil. Add a pinch of salt, cover the pot and over a medium-high heat, bring it to a boil. Then reduce the heat and let it simmer for about 20 minutes or until the liquid is absorbed. (I made mine in the instant pot: 9 minutes high pressure, manual release).
While millet is cooking, chop up all the greens and herbs and throw them in a pan with a tiny bit of coconut oil, sautee until slightly wilted but does not loose bright green colour. When the millet is done you can throw 2/3 of it in a large bowl (reserve the other 1/3), along with the sauteed greens, spices and salt. Adjust to your liking, always taste before you fully cook something because maybe my salt is different than yours or you want to add cumin, theres no wrong way to go about this, play with your ingredients! Preheat oven to 375º and line a cookie sheet with parchment paper if it isn't non stick.
In a food processor or blender, pulse this mixture until it softens up a bit but doesn't turn into complete mush. Now combine this with the 1/3 reserved cooked millet, I like to keep some of the millet whole as it adds a nice crunch when you go to bake it. Create patties with clean hands to the size that you prefer, pack them as tight as possible -- I use pancake rings to form patties so they're all uniform - it also helps pack them nice and tight and keeps them from falling apart. Place on baking sheet and bake for 20-30 minutes flipping half way. Outside should be slightly crisped up and toasted.
These patties taste amazing served with kosher dill pickles, avocado, eggless mayo, fresh crisp romaine, full grain mustard, pickled pink onions. I especially love them in collard green wraps... enjoy!