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Whole Wheat Vegetable Burger

VIEWS 1862

Energy (kcal) - 340

Protein (g) - 18

Carbohydrate (g) - 46.7

Fat (g) - 6.9

Khyati's Health-O-Meter Says:

Cutlets made with soy granules and paneer are stuffed between nourishing, fiber-rich whole wheat buns, to make a low-fat treat packed with nutrients like protein, calcium, iron, and vitamin A. The cutlet is baked and mayonnaise is replaced with low-calorie dressing which consists of curd which improves your digestion and boosts your immunity.

INGREDIENTS:
  • For The Soya Tikkis:
  • 30 g - soy granules
  • 2 tsp - grated carrot
  • 1tbsp - crumbled low-fat paneer (cottage cheese)
  • 1/2 - finely chopped onion
  • 1 tbsp - whole wheat flour (gehun ka atta)
  • 1/2 tsp - amchur powder
  • 1 tsp - garlic (lehsun) paste
  • 1/2 tsp - green chilli paste
  • 1/2 tbsp - finely chopped mint leaves (pudina)
  • salt and freshly ground black pepper (kalimirch) to taste
  • To Be Mixed Into A Vegetable Dressing:
  • 2 tbsp - thick low-fat curds (dahi)
  • 1 tbsp - chopped spring onion greens
  • 1 tbsp - finely chopped capsicum (red, yellow and green)
  • 1/2 tsp - garlic (lehsun) paste
  • 1/4 tsp - dry red chilli flakes
  • salt to taste
  • Other Ingredients:
  • 1 - whole wheat burger bun
  • 1 pc - lettuce leaves
  • 3 pcs - cucumber slices
  • 3 pcs - tomato slices
  • 1 pc - onion slice
  • 2 tsp - milk
DIRECTIONS:
Step 1 For the soya tikkis: Step 2 Clean and wash the soya granules thoroughly. Step 3 Combine the soya granules in 1 cup of hot water in a deep bowl, mix well and keep aside to soak for 10 minutes. Step 4 Drain and squeeze out all the water and discard it. Step 5 Combine all the ingredients, including the soya granules, in a deep bowl and mix well. Step 6 Shape it into an even-sized flat round Tikki. Bake it at 180 degree Celsius for 15 to 20 mins. Keep aside. Step 7 How to proceed: Step 8 Add 2 tsp of milk in curd and mix it. Step 9 Now add the chopped onion greens, bell peppers, and seasoning, mix well. Step 10 Take the whule wheat burger bun into two halves and toast each half lightly on a tava. Step 11 Spread a portion of the dressing on each halve. Step 12 Place the lower half of the bun on a clean, dry surface with the 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 Serve immediately.

Whole Wheat Vegetable Burger - BY KHYATI RUPANI

10 FEB 2018
VIEWS 1862

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