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Healthy vegetable Burger | Indian Burger with Whole Wheat Burger Buns | burger with tava cutlets |
Tarla Dalal
16 May, 2018
Table of Content
About Healthy Burger, Veg Burger, Burger With Whole Wheat Burger Buns
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Ingredients
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Methods
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Nutrient values
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Healthy vegetable Burger | Indian Burger with Whole Wheat Burger Buns | burger with tava cutlets |
Healthy Vegetable Burger is a nutritious and flavorful Indian-style burger made using whole wheat burger buns and tava-cooked vegetable cutlets. This burger offers the perfect balance between health and taste, combining the goodness of fresh vegetables, whole grains, and low-calorie condiments. Unlike regular fast-food burgers, this homemade version is low in fat, high in fibre, and rich in essential nutrients, making it a great meal option for health-conscious individuals and kids alike. The use of whole wheat buns adds a wholesome touch while keeping the burger light and filling.
To prepare the cutlets, heat 1½ tsp oil in a broad non-stick pan, add 2¼ cups finely chopped mixed vegetables like carrots, French beans, cabbage, and green peas. Add ¼ tsp turmeric powder (haldi) and salt to taste, mix well, cover, and cook on a slow flame for about 4–5 minutes. Stir occasionally and sprinkle a little water to prevent burning. This step ensures that the vegetables are soft yet retain their nutrients and natural flavor — the base of a perfect healthy burger patty.
Next, add 1 tbsp whole wheat flour (gehun ka atta) and 1 tsp green chilli paste, mix well and cook for another 1–2 minutes. The flour helps bind the mixture, while the chilli paste adds a mild kick of spice. Remove from the flame and mash lightly using a potato masher. Then, add 1 tbsp finely chopped coriander (dhania) and mix well. Once the mixture cools, divide it into 3 equal portions and shape each into a 100 mm (4") diameter flat cutlet. These cutlets are cooked on a non-stick tava with just a few drops of oil, making them crisp on the outside and soft inside — a healthy alternative to deep-fried patties.
To assemble the Indian-style Vegetable Burger, cut each whole wheat burger bun horizontally into two halves and toast them lightly on a tava from both sides. On the lower half, spread 1 tbsp low-calorie mayonnaise and 1 tsp tomato ketchup. Place an iceberg lettuce leaf, followed by a golden-brown vegetable cutlet, 1 onion slice, 3 cucumber slices, and 2 tomato slices. Sprinkle a little salt and cover with the upper half of the bun. Gently press and serve the burger immediately for the best taste and texture.
The combination of crunchy vegetables, creamy sauces, and soft buns makes this burger truly delightful. The cutlet, made with fiber-rich vegetables, provides essential vitamins, minerals, and antioxidants, while the whole wheat buns add complex carbohydrates that keep you full longer. The addition of low-fat mayonnaise and fresh lettuce ensures a creamy yet light texture without excess calories. This makes it a great option for lunch, dinner, or even as a healthy snack for kids after school.
Overall, the Healthy Vegetable Burger is a perfect example of how traditional fast food can be made wholesome and guilt-free. The Indian touch of spices, tava-cooked patties, and fresh toppings makes it unique and satisfying. Whether served with a bowl of soup or a glass of fresh juice, this burger is a complete, balanced meal — rich in fibre, protein, and vitamins. It’s a simple, budget-friendly, and versatile recipe that proves healthy food can be both delicious and indulgent.
Tags
Soaking Time
0
Preparation Time
25 Mins
Cooking Time
10 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
35 Mins
Makes
3 burgers
Ingredients
For The Cutlets
1 1/2 tsp oil
2 1/4 cups finely chopped mixed vegetables (carrots , french beans , cabbage and green peas)
1/4 tsp turmeric powder (haldi)
salt to taste
1 tbsp whole wheat flour (gehun ka atta)
1 tsp green chilli paste
1 tbsp finely chopped coriander (dhania)
1 tsp oil for greasing and cooking
Other Ingredients
3 tbsp eggless low calorie mayonnaise
3 tsp tomato ketchup
salt for sprinkling
Method
For the cutlets
- Heat the oil in a broad non-stick pan, add the mixed vegetables, turmeric powder and salt and mix well. Cover with a lid and cook on a slow flame for 4 to 5 minutes or till the vegetables are cooked, while stirring occasionally. Sprinkle a little water to avoid the vegetables from burning and sticki
- Add the whole wheat flour and green chilli paste, mix well and cook on a slow flame for another 1 to 2 minutes, while stirring occasionally.
- Remove from the flame and lightly mash it using a potato masher.
- Add the coriander and mix well. Keep aside to cool completely.
- Divide the mixture into 3 equal portions and shape each portion into a 100 mm. (4”) diameter round, flat cutlet.
- Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil.
- Cook each cutlet using ¼ tsp of oil till they turn golden brown in colour from both the sides. Keep aside.
How to proceed
- Cut each burger bun horizontally into two and toast them lightly on a tava (griddle) from both the sides.
- Place the lower half of the bun on a clean, dry surface, spread 1 tbsp of low-cal mayonnaise and 1 tsp of the tomato ketchup and place 1 iceberg lettuce over it.
- Place a cutlet, 1 onion slice, 3 cucumber slices and 2 tomato slices and sprinkle a little salt over it.
- Cover with an upper half of the bun and press it lightly.
- Repeat steps 2 to 4 to make 2 more burgers.
- Serve immediately.
Healthy Burger, Veg Burger, Burger with Whole Wheat Burger Buns recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 314 cal |
| Protein | 9.8 g |
| Carbohydrates | 47.6 g |
| Fiber | 5.8 g |
| Fat | 9.5 g |
| Cholesterol | 0 mg |
| Sodium | 132.5 mg |
Click here to view Calories for Healthy Burger, Veg Burger, Burger with Whole Wheat Burger Buns
The Nutrient info is complete
n_katira
July 18, 2020, 6:53 p.m.
A few pre-preps is what this recipe calls for, but I can definitely afford that to attain health... Veggie cutlet, low cal mayo and brown bread together make a filling one dish meal....however it's bread, so i enjoy it very occasionally.
Foodie #670503
Dec. 5, 2013, 9:44 a.m.
very nice
Hasu Tanna
Feb. 28, 2013, 5:15 p.m.
Very healthy and easy to follow recipe.
Tarla Dalal
Feb. 28, 2013, 5:15 p.m.
Hi Hasu, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
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