Healthy Burger, Veg Burger, Burger with Whole Wheat Burger Buns
by Tarla Dalal

These sumptuous Healthy Burgers offer an exciting way to stay off high-fat junk foods! Loaded with veggies, this healthful delicacy is also as tasty as it looks, thanks to interesting flavourers like low-cal mayonnaise and green chilli paste.

But, if you are wondering how the burger suddenly became healthy, check out how we have tava roasted instead of deep-frying the cutlets, and used fibre-rich whole wheat burger buns instead of starchy plain flour ones.

Interestingly, the cheese is also missing, but you will not miss it! But remember this is an occasional one dish treat and best restricted to 1 burger at meal time.

Healthy Burger, Veg Burger, Burger with Whole Wheat Burger Buns

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Healthy Burger, Veg Burger, Burger with Whole Wheat Burger Buns recipe - How to make Healthy Burger, Veg Burger, Burger with Whole Wheat Burger Buns

For The Cutlets
1 1/2 tsp oil
2 1/4 cups finely chopped mixed vegetables (carrots , french beans , cabbage and green peas)
1/4 tsp turmeric powder (haldi)
salt to taste
1 tbsp whole wheat flour (gehun ka atta)
1 tsp green chilli paste
1 tbsp finely chopped coriander (dhania)
1 tsp oil for greasing and cooking

Other Ingredients
3 whole wheat burger buns
3 tbsp low calorie mayonnaise
3 tsp tomato ketchup
3 iceberg lettuce leaves
3 sliced onions
9 cucumber slices
6 tomato slices
salt for sprinkling

Method
For the cutlets

Heat the oil in a broad non-stick pan, add the mixed vegetables, turmeric powder and salt and mix well. Cover with a lid and cook on a slow flame for 4 to 5 minutes or till the vegetables are cooked, while stirring occasionally. Sprinkle a little water to avoid the vegetables from burning and sticki
Add the whole wheat flour and green chilli paste, mix well and cook on a slow flame for another 1 to 2 minutes, while stirring occasionally.
Remove from the flame and lightly mash it using a potato masher.
Add the coriander and mix well. Keep aside to cool completely.
Divide the mixture into 3 equal portions and shape each portion into a 100 mm. (4”) diameter round, flat cutlet.
Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil.
Cook each cutlet using ¼ tsp of oil till they turn golden brown in colour from both the sides. Keep aside.

How to proceed

Cut each burger bun horizontally into two and toast them lightly on a tava (griddle) from both the sides.
Place the lower half of the bun on a clean, dry surface, spread 1 tbsp of low-cal mayonnaise and 1 tsp of the tomato ketchup and place 1 iceberg lettuce over it.
Place a cutlet, 1 onion slice, 3 cucumber slices and 2 tomato slices and sprinkle a little salt over it.
Cover with an upper half of the bun and press it lightly.
Repeat steps 2 to 4 to make 2 more burgers.
Serve immediately.

Nutrient values (Abbrv) per burger

Energy	314 cal
Protein	9.8 g
Carbohydrates	47.6 g
Fiber	5.8 g
Fat	9.5 g
Cholesterol	0 mg
Sodium	132.5 mg

Click here to view calories for Healthy Burger, Veg Burger, Burger with Whole Wheat Burger Buns

Foodie #670503

on 15 Jun 17 10:59 AM

very nice

Hasu Tanna

on 20 Dec 16 11:08 PM

Very healthy and easy to follow recipe.

Tarla Dalal

21 Dec 16 09:02 AM

Hi Hasu, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!

n_katira

on 18 Nov 14 02:47 PM

A few pre-preps is what this recipe calls for, but I can definitely afford that to attain health... Veggie cutlet, low cal mayo and brown bread together make a filling one dish meal....however it's bread, so i enjoy it very occasionally.