Nutritious Burger
by Tarla Dalal
With vegetable dressing and brown bread buns, here’s presenting Nutritious Burger, a hearty all-in-one fare. The potato tikkis have been substituted with soya tikkis as the chemical “choline” in it helps to control diabetes and prevent nerve damage.
Nutritious Burger recipe - How to make Nutritious Burger
Preparation Time: Cooking Time: Total Time:
Makes 6 burgers
For The Soya Tikkis
1/2 cup soya granules
3/4 cup grated carrot
1/2 cup crumbled low-fat paneer (cottage cheese)
1/2 cup finely chopped onions
2 tbsp whole wheat flour (gehun ka atta)
1 tsp garam masala
1/2 tsp garlic (lehsun) paste
1 tsp green chilli paste
1/4 cup finely chopped mint leaves (phudina)
salt and freshly ground black pepper (kalimirch) to taste
1 tsp oil for greasing and cooking
To Be Mixed Into A Vegetable Dressing
3/4 cup thick low-fat curds (dahi)
1/4 cup chopped spring onion greens
1/2 cup finely chopped capsicum (red , yellow and green)
1/2 tsp garlic (lehsun) paste
1 tsp dry red chilli flakes
salt to taste
Other Ingredients
6 whole wheat burger buns
1 1/2 tsp butter for cooking
6 lettuce leaves
18 cucumber slices
18 tomato slices
6 onion slices
Method
For the soya tikkis
How to proceed
For the soya tikkis
- For the soya tikkis
- Clean and wash the soya granules thoroughly.
- Combine the soya granules and 1 cup of hot water in a deep bowl, mix well and keep aside to soak for 10 minutes. Drain and squeeze out all the water and discard it.
- Combine all the ingredients, including the soya granules, in a deep bowl and mix well.
- Divide the mixture into 6 equal portions and shape each portion into an even sized flat round tikki.
- Heat a non-stick tava (griddle), grease it with ¼ tsp of oil and cook each tikki using r ? tsp oil on a medium flame, till they turn golden brown in colour from both the sides. Keep aside.
How to proceed
- How to proceed
- Divide the vegetable dressing into 6 equal portions and keep aside.
- Slice a whole whear burger bun into two halves and toast each halve lightly on a tava (griddle) using ? tsp of butter.
- Spread a portion of the dressing on each halve.
- Place the lower half of the bun on a clean, dry surface with the buttered-dressing side facing upwards, and put 1 lettuce leaf, 1 cutlet, 3 cucumber slices, 3 tomato slices and 1 onion slice, and cover with an upper half of the bun with the buttered- dressing side facing down and press
- Repeat step 4 to make 5 more burgers.
- Serve immediately.
Nutrient values per burger
| Energy | 266 cal |
| Protein | 9.8 g |
| Carbohydrates | 41 g |
| Fiber | 4.2 g |
| Fat | 6.9 g |
| Cholesterol | 1.7 mg |
| Vitamin A | 680.3 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.6 mg |
| Vitamin C | 26.6 mg |
| Folic Acid | 25.4 mcg |
| Calcium | 139.3 mg |
| Iron | 2.8 mg |
| Magnesium | 36.9 mg |
| Phosphorus | 154.2 mg |
| Sodium | 72 mg |
| Potassium | 296.8 mg |
| Zinc | 0.8 mg |
Outbrain
too goooood... just yummy...low cal thousand island dressing tastes just like mayonnaise... thus making this fast food healthy