Low Sodium Aloo Tikki Burger
Savor the perfect blend of indulgence and health with our Low Sodium Aloo Tikki Burger—a heart-friendly twist on the classic Indian street food-inspired treat. This recipe features spiced potato patties made with wholesome ingredients like carrots, peas, and fresh cilantro, infused with aromatic spices like cumin and garam masala. Coated in whole wheat breadcrumbs and skillet-cooked to golden perfection, these flavorful patties are nestled between toasted whole wheat burger buns and layered with crisp lettuce, juicy tomato slices, and red onion rings. Topped with low sodium ketchup and a dollop of creamy low-fat yogurt, this burger offers a guilt-free comfort food experience ideal for anyone seeking a delicious, low sodium meal. Ready in under an hour, it’s a healthy, family-friendly option packed with vibrant veggies and satisfying textures.
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Recipe Information
Ingredients
- 4 medium Potatoes
- 0.5 cup Frozen peas
- 1 medium Carrot
- 1 small Green chili
- 0.25 cup Cilantro
- 1 tablespoon Lemon juice
- 0.5 teaspoon Cumin powder
- 0.5 teaspoon Garam masala
- 0.25 teaspoon Red chili powder
- 0.25 teaspoon Black pepper
- 0.5 cup Whole wheat breadcrumbs
- 2 tablespoons Olive oil
- 4 Whole wheat burger buns
- 4 leaves Lettuce
- 1 large Tomato
- 1 small Red onion
- 0.25 cup Low sodium ketchup
- 0.25 cup Low fat plain yogurt
Instructions
Peel and boil the potatoes in a large pot until they are tender, about 15 minutes. Drain and set aside to cool.
While the potatoes are cooling, steam the peas for about 5 minutes or until cooked through.
Grate the carrot and finely chop the green chili and cilantro.
In a large bowl, mash the cooled potatoes. Add in the peas, grated carrot, green chili, cilantro, lemon juice, cumin powder, garam masala, red chili powder, and black pepper. Mix well.
Divide the potato mixture into 4 equal portions, shaping each into a patty. Coat each patty lightly with whole wheat breadcrumbs.
In a non-stick skillet, heat the olive oil over medium heat. Cook the patties until they are golden brown on both sides, about 4-5 minutes per side.
While the patties are cooking, slice the tomato and onion.
Lightly toast the whole wheat burger buns in a dry pan or toaster.
To assemble the burgers, spread a layer of low sodium ketchup on the bottom half of each bun and a layer of low fat plain yogurt on the top half.
Place a lettuce leaf on the bottom bun, followed by a potato patty, a slice of tomato, and a couple of onion rings.
Complete by placing the top bun over the assembled ingredients.
Serve the burgers immediately and enjoy a tasty, low sodium meal.
Nutrition Facts
Calories |
1548 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.6 g | 44% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 2333 mg | 101% | |
| Total Carbohydrate | 280.1 g | 102% | |
| Dietary Fiber | 34.8 g | 124% | |
| Total Sugars | 57.7 g | ||
| Protein | 40.8 g | 82% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 399 mg | 31% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 5758 mg | 123% | |
*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.
