Whole Wheat Vegetable Burger

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.

Following is Recipe and the preparation time

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

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

1. For low calorie thousand island dressing

2. Combine all the ingredients in a deep bowl and mix well.

3. Refrigerate for atleast 1 hour.

For the cutlets

1. Clean and wash the broken wheat thoroughly. Soak it in 1 cup of hot water for 15 minutes, drain well and keep aside.

2. Combine all the ingredients, including the broken wheat in a deep bowl and mix well while mashing lightly.

3. Divide the mixture into 6 equal portions and roll each portion into 75 mm. (3”) diameter cutlet.

4. 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

1. 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).

2. Apply 1 tbsp of the low calorie thousand island dressing evenly on the buttered side of all the bun halves.

3. Place a lower halve of the burger bun on a clean, dry surface with the buttered-dressing side facing upwards.

4. Place 1 lettuce, a cutlet, 3 cucumber slices, 3 tomato slices, 1 onion slice and sprinkle a little salt and pepper evenly over it.

5. Cover it with the upper halve of the bun with the buttered-dressing side facing downwards and press it lightly.

6. Repeat steps 3 to 5 to make 5 more burgers.

7. Serve immediately.