Heart-Healthy Aloo Tikki Burger
Elevate your burger game with this wholesome and flavorful Heart-Healthy Aloo Tikki Burger—a delicious twist on the classic Indian street food, reimagined for guilt-free indulgence. Packed with nutrient-rich ingredients like mashed potatoes, green peas, grated carrots, and chickpea flour, these golden, pan-seared patties are infused with aromatic spices like cumin, coriander, turmeric, and a hint of chili for an irresistible flavor punch. Served on toasted whole grain buns and layered with crisp lettuce, juicy tomato, onion rings, and a refreshing mint yogurt sauce, this vegetarian delight offers a perfect balance of taste and nutrition. Ready in under 50 minutes, this burger makes a fantastic choice for a nourishing lunch or dinner that's heart-healthy and absolutely satisfying!
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Recipe Information
Ingredients
- 3 medium Potatoes
- 0.5 cup Green peas
- 1 medium Carrot
- 2 tablespoons Chickpea flour (besan)
- 0.5 teaspoon Cumin powder
- 0.5 teaspoon Coriander powder
- 0.25 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder
- 1 teaspoon Salt
- 2 teaspoons Olive oil
- 4 pieces Whole grain burger buns
- 4 leaves Lettuce
- 1 large Tomato
- 1 small Onion
- 0.5 cup Low-fat yogurt
- 10 pieces Mint leaves
- 1 tablespoon Lemon juice
Instructions
Boil the potatoes until they are tender. Once boiled, let them cool, peel, and mash them in a mixing bowl.
Blanch the green peas by plunging them into boiling water for 2-3 minutes, then drain and add to the mashed potatoes.
Grate the carrot and add it to the potato mixture.
Mix in chickpea flour, cumin powder, coriander powder, turmeric powder, red chili powder, and salt into the potato-pea-carrot mixture.
Shape the mixture into four equal-sized patties.
Heat 1 teaspoon of olive oil in a non-stick pan over medium heat. Cook the patties until golden brown on each side, about 3-4 minutes per side. Add additional olive oil as needed.
While the patties are cooking, slice the tomato and onion into thin rings.
Prepare the mint yogurt sauce by blending low-fat yogurt, mint leaves, and lemon juice in a blender until smooth.
Lightly toast the whole grain burger buns on a dry skillet.
Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by a patty, then a few slices of tomato and onion, and a dollop of mint yogurt sauce.
Cover with the top half of the bun and serve immediately.
Nutrition Facts
Calories |
1973 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.4 g | 61% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5712 mg | 248% | |
| Total Carbohydrate | 344.0 g | 125% | |
| Dietary Fiber | 41.2 g | 147% | |
| Total Sugars | 65.2 g | ||
| Protein | 62.0 g | 124% | |
| Vitamin D | 1.7 mcg | 9% | |
| Calcium | 647 mg | 50% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 4974 mg | 106% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
