Chawli Beans and Mint Burger


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Chawli Beans and Mint Burger

5/5 stars  100% LIKED IT    2 REVIEWS ALL GOOD

Added to 31 cookbooks   This recipe has been viewed 13762 times

Did you always think of burgers as junk food, going by the commercial versions? A homemade burger can be a reservoir of nutrients if you use the right stuffing. Here, spongy whole wheat buns are packed with an iron-rich chawli bean tikki that is enchantingly flavoured with mint leaves and bound together by fibre-rich oats. With nutritious and tangy green chutney and sliced veggies too, this healthy Chawli Beans and Mint Burger is a meal in its own right.

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Chawli Beans and Mint Burger recipe - How to make Chawli Beans and Mint Burger

Preparation Time:    Cooking Time:    Total Time:     Makes 4 burgers
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Ingredients

For The Chawli Bean and Mint Tikki
1 1/2 cups soaked and boiled chawli (black-eyed beans)
1/4 cup finely chopped mint leaves (phudina)
2 tbsp quick cooking rolled oats
1/2 tsp chaat masala
1 tsp green chilli paste
1 tsp lemon juice
salt to taste
1 1/2 tsp oil for greasing and cooking

Other Ingredients
4 whole wheat burger buns
2 tsp butter
8 tsp healthy green chutney
4 lettuce leaves
12 cucumber slices
8 tomato slices
4 onion slices
salt and freshly ground black pepper (kalimirch) to taste
Method
For the chawli and mint bean tikki

  1. Mash the chawli beans in a deep bowl, add all the remaining ingredients and mix well.
  2. Divide the mixture into 4 equal portions and roll out each portion into a flat round tikki.
  3. Heat a non-stick tava (griddle) and grease it using ½ tsp of oil. Place the tikkis on it and cook each tikki, using ¼ tsp of oil, till it turns 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 tsp of the healthy green chutney on the buttered side of all the bun halves.
  3. Place a lower half of the bun on a clean, dry surface with the buttered-chutney side facing upwards.
  4. Place a lettuce leaf, a chawli mint and bean tikki, 3 cucumber slices, 2 tomato slices and 1 onion slice over it and sprinkle a little salt and pepper evenly over it.
  5. Cover with an upper half of the bun with the buttered–chutney side facing downwards and press it lightly.
  6. Repeat steps 3 to 5 to make 3 more burgers.
  7. Serve immediately.
Accompaniments

Apple Smoothie ( Burgers and Smoothie Recipe) 
Black Grape Smoothie 
Jamun Smoothie 
Mango Banana Smoothie ( Burgers and Smoothie Recipe) 

Nutrient values per burger
Energy 289 kcal
Protein 13.5 gm
Carbohydrates 50.8 gm
Fat 3.4 gm
Fibre 2.5 gm
Iron 6.0 mg
Vitamin C 9.3 mg

RECIPE SOURCE : Iron Rich RecipesBuy this cookbook

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Reviews

Chawli Beans and Mint Burger
5
 on 05 Nov 15 02:25 PM


Nice
Chawli Beans and Mint Burger
5
 on 06 Oct 14 01:53 PM


I made this burger with little doubt in my mind...but trust me....it tastes equally good compared to what we get outside....and sooo healthy...Yes!..sometimes even burgers can be healthy and full of iron!!