Three Bean Burger ( Burgers and Smoothies Recipe)

Three Bean Burger ( Burgers and Smoothies Recipe)

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As the name three bean burger suggests, this high-protein delight combines three tasty beans—rajma, chawli and kabuli chana—with vegetables. Paneer and bread crumbs act as binding agents, while the uncooked salsa imparts a mexican touch. No fuss, easily made, but you just need to remember to make the curd spread in advance as the curds have to be hung for half an hour. This will help to remove any excess water and give a thick spread—after all, nobody likes a soggy burger!

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Three Bean Burger ( Burgers and Smoothies Recipe) recipe - How to make Three Bean Burger ( Burgers and Smoothies Recipe)

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 burgers (1 burger )
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For The Cutlets
1 cup mixed beans (rajma , chawli, kabuli chana) , soaked , boiled and drained
1 tbsp oil
3/4 cup finely chopped onions
1/4 cup finely chopped capsicum
2 tsp finely chopped garlic (lehsun)
1/3 cup grated carrot
1/3 cup grated paneer (cottage cheese)
1 1/2 tbsp dry red chilli flakes (paprika)
1 1/2 tsp chaat masala
1/2 tsp chilli powder
salt to taste
2 tbsp finely chopped coriander (dhania)
3/4 cup bread crumbs
1/2 cup plain flour (maida) dissolved in 3/4 cup water
oil for deep-frying

For The Brown Onions
16 onion rings
2 tbsp sugar

To Be Mixed Into A Curd Spread
1 cup hung curds (chakka dahi) , refer handy tip
1 tbsp chilled milk
1 tbsp fresh cream
a pinch of sugar
1 1/2 tbsp chilli sauce
1/2 tsp mustard (rai/ sarson) sauce
salt to taste

To Be Mixed Into An Uncooked Salsa
1 cup deseeded and finely chopped tomatoes
2 tbsp finely chopped capsicum
1/4 cup finely chopped coriander (dhania)
1 tsp finely chopped green chillies
1/2 tsp cumin seeds (jeera) powder
1/2 tsp dried oregano
salt to taste

Other Ingredients
4 burger buns
4 tsp melted butter
4 lettuce leaves
4 cheese slices
1 tbsp dry red chilli flakes (paprika)

onion rings

For the cutlets

    For the cutlets
  1. Heat the oil in a non- stick pan, add the onions, capsicum and garlic and sauté on a medium flame for 2 to 3 minutes.
  2. Add the mixed beans, carrots and paneer and sauté on a medium flame for 2 to 3 minutes.
  3. Add the chilli flakes, chaat masala, chilli powder and salt, mix well and cook on a medium flame for another 2 minutes.
  4. Add the coriander and ¼ cup of bread crumbs and mix well.
  5. Remove from the flame and mash it to a coarse mixture using a potato masher. Keep aside to cool.
  6. Divide the mixture into 4 equal portions and shape each portion into a circle of 75 mm. (3”) diameter and 1 cm thickness.
  7. Dip each cutlet in the plain flour mixture and roll in the remaining bread crumbs till it is evenly coated from all the sides.
  8. Heat the oil in a kadhai and deep-fry each cutlet till it turns golden brown in colour from both the sides. Drain on an absorbent paper and keep aside.

For the brown onions

    For the brown onions
  1. Heat a non- stick pan add the onions and sugar and sauté on a high flame for 5 minutes or till the onions are golden brown in colour.
  2. Remove from the flame and keep aside.

How to proceed

    How to proceed
  1. Cut each burger bun horizontally into two. Apply ½ tsp of butter on the insides of each half of the burger bun and toast them lightly on a tava (griddle). Keep aside.
  2. Place the lower half of the bun on a clean, dry surface with the buttered side facing up.
  3. Place a lettuce leaf and apply 2 tbsp of the curd spread and 2 tbsp of salsa over it.
  4. Place a cutlet, 1 slice of cheese and 4 brown onion rings and sprinkle a little chilli flakes over it.
  5. Cover with an upper half of the bun with the buttered side facing down and press it lightly.
  6. Repeat with the remaining ingredients to make 3 more burgers.
  7. Serve immediately with onion rings.

Handy tip:

    Handy tip:
  1. 2 cups of curds when tied in a muslin cloth and hanged for at least ½ hour gives approx. 1 cup of hung curds.

Nutrient values per burger
Energy2947 cal
Protein90.3 g
Carbohydrates339.3 g
Fiber10.2 g
Fat126.2 g
Cholesterol0 mg
Vitamin A4725.5 mcg
Vitamin B10.5 mg
Vitamin B20.1 mg
Vitamin B37.1 mg
Vitamin C174.5 mg
Folic Acid85.8 mcg
Calcium2212.7 mg
Iron14.5 mg
Magnesium0 mg
Phosphorus0 mg
Sodium835.5 mg
Potassium1161.5 mg
Zinc4.6 mg

RECIPE SOURCE : Burgers and SmoothiesBuy this cookbook

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