Whole Wheat Vegetable Burger
by Tarla Dalal
Spicy cutlets made with broken wheat and vegetables are stuffed between nourishing, fibre-rich whole wheat buns, to make a low-fat treat packed with nutrients like protein, calcium, iron and vitamin A.
The cutlets in this Whole Wheat Vegetable Burger are cooked on a non-stick tava with minimal oil, and mayonnaise is replaced with low-cal Thousand Island dressing, to give you the same pleasurable experience in a guilt-free package.
Serve with Low Fat Fries and a Low Cal Beverage .
Whole Wheat Vegetable Burger recipe - How to make Whole Wheat Vegetable Burger
Soaking time: 15 minutes Preparation Time: Cooking Time: Total Time:
Makes 6 burgers
6 whole wheat or multi-grain burger buns
1 1/2 tsp low-fat butterfor brushing
For The Cutlets
1/2 cup broken wheat (dalia)
3/4 cup grated carrot
1/2 cup finely chopped onions
3/4 cup finely chopped mushrooms (khumbh)
1/4 cup grated low-fat paneer (cottage cheese)
1 tbsp chilli sauce
2 tbsp whole wheat bread crumbs
2 tbsp whole wheat flour (gehun ka atta)
salt and to taste
1 1/2 tsp oil for greasing and cooking
Other Ingredients
12 tbsp low calorie thousand island dressing , recipe below
6 lettuce leaves
18 cucumber slices
18 tomatoes slices
6 sliced onions
salt and for sprinkling
For Low Calorie Thousand Island Dressing
1 cup hung low-fat curds (dahi)
1/2 tbsp. tomato ketchup
1 tsp chilli sauce
1/4 tsp mustard (rai / sarson) powder
2 tbsp finely chopped onions
2 tbsp finely chopped capsicum
1 tsp finely chopped green chillies
salt to taste
2 tbsp low-fat milk , 99.7% fat-free
For low calorie thousand island dressing
- For low calorie thousand island dressing
- Combine all the ingredients in a deep bowl and mix well.
- Refrigerate for atleast 1 hour.
For the cutlets
- For the cutlets
- Clean and wash the broken wheat thoroughly. Soak it in 1 cup of hot water for 15 minutes, drain well and keep aside.
- Combine all the ingredients, including the broken wheat in a deep bowl and mix well while mashing lightly.
- Divide the mixture into 6 equal portions and roll each portion into 75 mm. (3”) diameter cutlet.
- Heat a non-stick tava and grease it with 1 tsp of oil, cook the cutlet using the remaining ½ tsp of oil on a medium flame till they turn golden brown in colour from both the sides. Keep aside.
How to proceed
- How to proceed
- Cut each burger bun horizontally into two. Apply ¼ tsp of butter on the insides of each half of the burger bun and toast them lightly on a tava (griddle).
- Apply 1 tbsp of the low calorie thousand island dressing evenly on the buttered side of all the bun halves.
- Place a lower halve of the burger bun on a clean, dry surface with the buttered-dressing side facing upwards.
- Place 1 lettuce, a cutlet, 3 cucumber slices, 3 tomato slices, 1 onion slice and sprinkle a little salt and pepper evenly over it.
- Cover it with the upper halve of the bun with the buttered-dressing side facing downwards and press it lightly.
- Repeat steps 3 to 5 to make 5 more burgers.
- Serve immediately.
| Energy | 307 cal |
| Protein | 9.6 g |
| Carbohydrates | 53.1 g |
| Fiber | 2.6 g |
| Fat | 6.3 g |
| Cholesterol | 1.7 mg |
| Vitamin A | 707.7 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 2.3 mg |
| Vitamin C | 18.7 mg |
| Folic Acid | 17.6 mcg |
| Calcium | 181.4 mg |
| Iron | 2.5 mg |
| Magnesium | 47.2 mg |
| Phosphorus | 156.5 mg |
| Sodium | 106.2 mg |
| Potassium | 215.4 mg |
| Zinc | 0.6 mg |
Is the broken wheat to be used as it is without cooking or boiling ?
Wow! No potatoes in cutlet and no mayo also used...Really fits well in a health menu.