Whole Wheat Vegetable Burger Recipe

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Prep Time 15 Minutes

Cooking Time 25 Minutes

Servings 3-4

Rating

An extremely popular fast food among kids, Whole Wheat Vegetable Burger is an extremely healthy dish that is made with various veggies. This burger has a unique taste and also has a fantastic flavor of different seasoning. This dish is perfect for parties and any special occasion. This burger can be easily made in your kitchen within few minutes. Try this tasty and easy burger recipe at your home for your love once.

Ingredients

6Whole wheat or multi-grain burger buns
1 1/2 tspLow-fat butter for brushing

For The Cutlets

1/2 cupBroken wheat (dalia)
3/4 cupGrated carrot
1/2 cupFinely chopped onions
3/4 cupFinely chopped mushrooms (khumbh)
1/4 cupGrated low-fat paneer (cottage cheese)
1 tbspChili sauce
2 tbspWhole wheat bread crumbs
2 tbspWhole wheat flour (gehun ka atta)
To TasteSalt
1 1/2 tspOil for greasing and cooking

Other Ingredients

12 tbspLow calorie thousand island dressing , recipe below
6Lettuce leaves
18Cucumber slices
18Tomatoes slices
6Sliced onions
For SprinklingSalt

For Low Calorie Thousand Island Dressing

1 cupHung low-fat curds (dahi)
1/2 tbspTomato ketchup
1 tspChili sauce
1/4 tspMustard (rai / sarson) powder
2 tbspFinely chopped onions
2 tbspFinely chopped capsicum
1 tspFinely chopped green chillies
To TasteSalt
2 tbspLow-fat milk, 99.7% fat-free

Directions

For low calorie thousand island dressing

In a bowl, add lettuce leaves, cucumber slices, tomato slice, onion, and salt and mix it nicely.
Keep it in the refrigerator for 1 hour.

For the cutlets

Clean and wash the broken wheat thoroughly and soak it in 1 cup of hot water for 15 minutes, drain the water from it and keep it aside.
In a bowl, add broken wheat, grated carrot, chopped onions, chopped mushroom, paneer, chili sauce, bread crumbs, wheat flour, salt and mix it nicely.
Divide the mixture into equal portions and roll each portion into 75 mm. (3”) diameter cutlet.
Heat a non-stick tawa and grease it with 1 tsp of oil, cook the cutlet by using ½ tsp of oil on a medium flame till they turn golden brown in color from both the sides and keep it aside.

How to proceed

Cut each burger bun horizontally into two and apply ¼ tsp of butter on the insides of each half of the burger bun and toast them lightly on a tawa (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.
Place it on a serving plate and serve it with a fresh plate of salad.

Nutrition Info

Energy: 277 k cal
Protein: 9.6 gm
Carbohydrates: 52.5 gm
Fiber: 3.5 gm
Fat: 3.3 gm
Vitamin A: 695.6 mg
Vitamin C: 10.2 mg
Calcium: 129.0 mg
Iron: 4.0 mg
Folic Acid: 28.0 mg