Burger: A mixed vegetables and tofu patty, topped with low-fat mayo and a spicy chutney
Ingredients: 5 large burger buns, ½ cup French beans (finely chopped), ½ cup carrots (finely chopped), ½ cup cauliflower (finely chopped), ½ cup green peas, 100 gm tofu (grated), 1 large potato (boiled and grated), 1½ slices white bread (for breadcrumbs), 3 green chillies(finely chopped), 2 garlic cloves (finely chopped), 1-inch piece of ginger(finely chopped), ½ tsp red chilli powder, 1 tsp amchur powder (dried mango powder), 1 tsp chaat masala, 2 tsp oil, salt as per taste. For the serving: 5 lettuce leaves, 5 slices of onion, 5 slices of tomato, 5 slices of capsicum, ¼ cup low-fat mayo
Method: Cook the French beans, carrots, cauliflower and peas in boiling water for about 15 minutes. Drain and cool. To make breadcrumbs, toast the bread in a pop-up toaster until brown. Cool and grind to a fine powder in a mixer. Pre-heat the over at 160 degrees Celsius for 7-10 minutes. Heat oil in a pan. Add garlic, ginger and green chillies; sauté for half a minute. Add the boiled vegetables. Season with red chilli powder, chaat masala, amchur powder and salt; sauté for 2 minutes. Stir in tofu, potato and salt. Cook for another 2 minutes, then set aside to cool. Add the bread crumbs and combine. Divide into 5 equal burger patties. Roast these on a non-stick pan, using a small amount of oil. Slice the buns into half and warm them in the pre-heated oven for 2 minutes. On each of the lower halves, place 1 patty, 1 lettuce leaf, 1 tbsp of low-fat mayo and slices of onion, tomato and capsicum. Cover with the other half of the bun and serve with tomato ketchup.
Value per serving (1 burger):
Calories: 295 kcal
Protein: 12 gm
Fat: 6 gm
Carbs: 49 gm
Calcium: 109 mg
Iron: 1 mg
Fibre: 2 gm |
