Recipes
veg
Protien Burger
By Sunny Kapoor
⏳ Prep Time: 30 minute
15 May 2021
Nutritional Overview
Calories
468 kcal
Protein
28 gm
Carbs
80 gm
Fats
4 gm
Ingredients
1 big spoon boiled Kabuli chana
1 big spoon boiled Black Beans
1 big spoon boiled Kidney Beans
One slice Brown Bread in the protien dough
One teaspoon hot and sweet sauce added to the protien dough
one teaspoon amchoor powder
one tablespoon chana masala
4 slices brown bread as burger bread.
half cup home made paneer with toned milk, shredded. You can use tofu also.
one small cup Greek yoghurt or two big spoon of any normal yoghurt, hung and drained of excess water.
Optional - you can add any veggies like capsicum, carrot, cabbage, beans into the dough. Veggies do not increase a lot of calories, so you do not need to quantify them.
Optional - you can use onion, tomato, cucumber and lettuce leaves if available just like in a real burger.
half teaspoon black pepper
one tablespoon onion powder
one tablespoon garlic powder
Half teaspoon salt. Use less salt. It will help you not bloat.
optional - you can add soya chunks powder in the dough to make it a bit firm.
Method
Step 1
Put the paneer, kidney beans, black beans, and kabuli chana in a dough mixture grinder. We normally use this to dough wheat atta. The circumference of the mixer is much bigger than the normal mixer grinder.
Step 2
Add tomato sauce, chana masala, amchoor and salt. Shred one slice of a brown bread into the mix. This is to make it a bit firm. You can add soya chunks powder as well, if using it.
Step 3
Now blend the whole thing by adding little water at a time from top, till everything blends and create dough like mixture. If you have added a lot of water, you can add a bit of more beans, so the dough is a bit firm. It will be soggy and not really like wheat flour dough.
Step 4
Mix diced veggies into the dough and using a burger cutter or simply using a bowl/katori, cut tikki shapes. Put extra leftover dough on top and flatten it out. You will have two big burger tikkis. Now place them covered with a plate in the freezer for two hours to firm up.
Step 5
Meanwhile hung the Greek yoghurt and drain excess water. Keep in the fridge.
Step 6
Add black pepper, garlic and onion powder to the yoghurt, mix well. We will use this instead of mayonnaise. It needs to be chilled as well, or it will make the bread soggy.
Step 7
When ready to cook, use olive oil spray on a non stick pan, cook the burger tikkis. Take five minutes to cook one side and only then flip to the other side. This will make them firm and they will not break. Cook till both sides become crispy. You can also bake them or air fry them.
Step 8
Once done, you can also stir fry the veggies circular slices like onion, cucumber, and capsicum in the same pan. Also toast the bread slices as well.
Step 9
Now take a slice of bread, put lettuce, with yoghurt layer at the bottom, with tikki on top, followed by veggies layers, a drop of tomato sauce, covered by another slice of brown bread. You will have two burgers like this. Serve immediately before the yoghurt makes the bread soggy.
Step 10
You can use burger buns, but I try not to use white flour at all, as it spikes sugar level faster, giving hunger cravings
Step 11
You can even use vegan barbeque sauce while frying the tikkis to moisten them.
Step 12
You are getting fat macro only from yoghurt.
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