🌱 Healthy Indian-Style Whole Wheat Burger
📝 Ingredients
For the Patty (choose one):
Option 1: Chickpea (Chana) Patty
- 1 cup cooked chickpeas (or canned, drained)
- 1 boiled potato (medium)
- 1 green chili (optional, finely chopped)
- 1 tsp grated ginger
- 1/2 tsp cumin powder
- 1/2 tsp chaat masala
- 1/2 tsp garam masala
- Salt to taste
- 1-2 tbsp oats or whole wheat flour (as a binder)
- Fresh coriander leaves, chopped
Option 2: Mixed Vegetable Patty
- 1/2 cup grated carrot
- 1/2 cup grated beetroot
- 1/2 cup boiled peas or corn
- 1 boiled potato
- Same spices as above
- 1–2 tbsp oats or flour to bind
For Assembly:
- Whole wheat burger buns
- Onion slices
- Tomato slices
- Lettuce or spinach leaves
- Cucumber slices
- Low-fat yogurt or hung curd
- Mint chutney or coriander chutney
- A dash of lemon juice
- Optional: Low-fat cheese slice or paneer slice
🍳 Instructions
1. Make the Patty
- Mash all patty ingredients together in a bowl.
- Shape into burger-sized round patties.
- Lightly pan-fry with minimal oil on a non-stick pan until golden brown on both sides. You can also bake or air-fry for healthier results.
2. Prepare Chutney Sauce
- Mix 2 tbsp hung curd or Greek yogurt with 1 tbsp green chutney.
- Add a pinch of salt and lemon juice.
- This acts as a flavorful and creamy low-fat spread.
3. Toast the Buns
- Slice the whole wheat burger buns.
- Lightly toast on a pan with just a hint of ghee or oil (optional).
4. Assemble the Burger
- Spread chutney-yogurt sauce on both halves of the bun.
- Place lettuce/spinach on the bottom.
- Add the patty.
- Top with onion, tomato, and cucumber slices.
- Add a paneer or cheese slice if using.
- Cover with the top bun.
🥗 Optional Healthy Add-Ons
- Sprinkle roasted flax seeds or sesame seeds for crunch.
- Add avocado slices for healthy fat.
- Replace potato in the patty with sweet potato for a twist.
🧠 Tips for Keeping it Healthy
- Avoid mayo or heavy sauces — yogurt chutney is your friend!
- Grill or bake instead of frying patties.
- Use whole wheat buns, or try multigrain or homemade ones.