8. Recipe of the Month

Nutritious Burger

Ingredients

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

  1. 3/4 cup thick low-fat curds (dahi)
  2. 1/4 cup chopped spring onion greens
  3. 1/2 cup finely chopped capsicum (red , yellow and green)
  4. 1/2 tsp garlic (lehsun) paste
  5. 1 tsp dry red chilli flakes
  6. 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

  1. Clean and wash the soya granules thoroughly.
  2. 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.
  3. Combine all the ingredients, including the soya granules, in a deep bowl and mix well.
  4. Divide the mixture into 6 equal portions and shape each portion into an even sized flat round tikki.
  5. Heat a non-stick tava (griddle), grease it with ΒΌ 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

  1. Divide the vegetable dressing into 6 equal portions and keep aside.
  2. Slice a whole wheat burger bun into two halves and toast each halves lightly on a tava (griddle) using? tsp of butter.
  3. Spread a portion of the dressing on each halve.
  4. 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
  5. Repeat step 4 to make 5 more burgers.
  6. Serve immediately.

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