Baked Southwest Teff Burgers

6 hours ago 1

Democracy Dies successful Darkness

These burgers connection a mildly nutty spirit and clasp unneurotic well. Baking gives them a somewhat crisped exterior and a moist interior.

Teff is an past atom that is autochthonal to Ethiopia and rapidly climbing to superfood status. It is people gluten-free and a highly nutritious full grain.

Serve the patties connected whole-wheat oregon gluten-free hamburger buns with your favourite toppings. They are besides large atop a crockery oregon successful a lettuce wrap. Or service them bunless, with guacamole for dipping.

Teff is disposable astatine immoderate Harris Teeter locations and astatine integrated market stores specified arsenic Mom's Organic Markets and Mrs. Green's Natural Markets. Be definite to bargain whole-grain teff, not teff flour.

The saccharine murphy tin beryllium roasted a time oregon 2 successful advance. The patties tin beryllium refrigerated successful an airtight instrumentality for up to 1 week. Reheat successful a microwave oven connected LOW for 30 to 60 seconds.

Adapted from Elaine Gordon, creator of EatingbyElaine.com.

Ingredients

1/2 cupful whole-grain teff (see headnote)
2 cups water
1 cupful roasted saccharine murphy cubes (see NOTE)
1 cupful gluten-free rolled oats
1 cupful homemade oregon no-salt-added achromatic beans, drained and rinsed
1 cupful finely chopped achromatic onion
1/2 cupful chopped scallions
1 cupful chopped cilantro leaves and tender stems
Juice of 1 lime
2 cloves to 4 cloves garlic, minced
1 spoon crushed cumin
1 spoon airy agave nectar
1/4 spoon good oversea salt
1/2 spoon freshly crushed achromatic pepper
1 tablespoonful seeded, diced jalapeño capsicum (optional)

Nutritional Facts

Per serving (without a bun)

Calories
160
Fat
2 g
Carbohydrates
30 g
Sodium
110 mg
Protein
6 g
Fiber
5 g
Sugar
4 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Adapted from Elaine Gordon, creator of EatingbyElaine.com.

Tested by Jane Touzalin.

Published April 7, 2014

Updated March 14, 2026