Whole Wheat Vegetable Burger

by Tarla Dalal

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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 .

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Whole Wheat Vegetable Burger recipe - How to make Whole Wheat Vegetable Burger

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Soaking time: 15 minutes Preparation Time: 15 mins Cooking Time: 15 mins Total Time: 45 mins 6Makes 6 burgers
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Ingredients

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

Method

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

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

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.