Burger
by Tarla Dalal

Health and taste in one package! Don't eliminate burgers as unhealthy... give this healthy version a chance. Made using whole wheat burger buns and tikkis made with broken wheat, these provide loads of protein and calcium.

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Burger recipe - How to make Burger

For the tikkis
1/3 cup cooked broken wheat (dalia)
2 tbsp finely chopped carrots
2 tbsp finely chopped french beans
2 tbsp boiled sweet corn kernels (makai ke dane)
2 medium sized potatoes, boiled and mashed
1 slice of whole wheat bread
1/2 tsp finely chopped green chillies
1/4 tsp freshly ground black pepper (kalimirch) powder
1 tbsp chopped coriander (dhania)
1 tsp oil for cooking
salt to taste

Other ingredients
6 brown bread buns
2 tbsp tomato ketchup
12 lettuce leaves
2 medium sized onions, sliced
2 green cucumbers, sliced
2 tomatoes, sliced
salt to taste
6 cheese slices

Method

For the tikkis

Combine all the ingredients together in a bowl and mix well.
Divide the mixture into 6 equal portions and shape each portion into an even sized round and flatten the rounds to make tikkis.
Heat a non-stick pan and cook each tikki using ½ tsp oil until both sides are golden brown in colour. Keep aside.

How to serve

Cut each burger bun horizontally into two and toast them lightly in an oven or on a tava (griddle).
On the lower half of each bun spread 1 tsp of the tomato ketchup and place 2 lettuce leaves over it.
Place a few onion slices, cucumber slices, tomato slices and sprinkle a little salt over it.
Finally place 1 slice of cheese and 1 tikki cover with the remaining half of the bun and press it lightly.
Repeat with the remaining ingredients to make 5 more burgers.

Nutrient values (Abbrv) per burger

Energy	170 cal
Protein	7.8 g
Carbohydrates	21.4 g
Fiber	2.5 g
Fat	6.2 g
Cholesterol	20 mg
Sodium	323.2 mg

Click here to view calories for Burger

prachi.sri01

on 15 Nov 12 07:53 AM

This recipe came very well.However I did some minute changes,like I added Grated Paneer in Ingredients.It was very delicious and family liked it.Thanks for the recipe.

Sia Mehta

on 19 Oct 10 04:40 PM

i never encourage my kid for eating fast foods...especially pizzas, burgers etc. but this ones an exception as it is a healthy and nutritious recipe. tikkis are made with broken wheat and veggies what more can you ask for. good for health conscious like me, i also avoid cheese slice in it to further cut down on calories. it is a complete balanced meal for kids as it has cereal, cheese and veggies...