Superfood - March-April 2017

30 SUPERFOOD

ANCIENT GRAINS

A ncient

Gr a ins

Ancient grains are ones that remain unchanged over

centuries. Here Chris Mosler makes some special

dishes with six types of these old world grains.

Millet & Beetroot Burgers with Dill Yoghurt

BURGER INGREDIENTS

• 75g (2¾oz) millet


• 200ml (generous ¾ cup) water


• 1 tsp low-sodium vegetable stock powder


• ½ small onion, peeled and fi nely chopped


• 1 large clove garlic, peeled and crushed


• 75g (2¾oz) spelt fl our


• 25g (1oz) rye fl akes


• 40g (1½oz) fresh beetroot, peeled and grated


• 40g (1½oz) carrot, peeled and grated


• ½ tsp paprika


• ½ tsp caraway seeds


• ½ tsp tamari


• freshly ground black pepper

DILL YOGHURT

• ½ tsp dijon mustard


• 1 tsp fresh dill, fi nely chopped


• 4 tbsp no-fat yoghurt


• potatoes and green beans, to serve (optional)

MAKES: 6

PREP TIME: 30 MINUTES

COOKING TIME: 25 MINUTES

1. Rinse and drain the millet. Put it into a
   saucepan with the boiling water and stock
   powder. Cover, reduce the heat to a simmer and
   cook for 20–25 minutes until the millet is tender
   and the stock has been absorbed. Transfer to
   a bowl. Add the remaining ingredients to the
   millet and mix well.
   2. Preheat the oven to 180°C, 350°F,
   Gas Mark 4.
   3. Line a baking sheet with non-stick baking
   parchment and spoon the burger mix into six
   equal heaps. Flatten with your hand into burger
   shapes. Bake in the oven for 15 minutes, fl ip
   them over and cook for a further 10 minutes.
   4. Whisk the mustard and dill into the yoghurt.
   5. Serve the burgers hot or cold with the dill
   yoghurt, potatoes and green beans (optional).

PER SERVING (NOT INCLUDING POTATOES AND BEANS)

121kcals, 5.1g protein, 1.1g fat, (0.2g saturates),

23.6g carbs, 3.9g fi bre, 2.9g sugar, <0.1g sodium

SF9_P30-35 Ancient Grains SHSD.indd 30 07/02/2017 11:03