Three Bean Burger ( Burgers and Smoothies Recipe)
by Tarla Dalal
Added to 18 cookbooks
This recipe has been viewed 27756 times
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!
For the cutlets- 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.
- Add the mixed beans, carrots and paneer and sauté on a medium flame for 2 to 3 minutes.
- Add the chilli flakes, chaat masala, chilli powder and salt, mix well and cook on a medium flame for another 2 minutes.
- Add the coriander and ¼ cup of bread crumbs and mix well.
- Remove from the flame and mash it to a coarse mixture using a potato masher. Keep aside to cool.
- Divide the mixture into 4 equal portions and shape each portion into a circle of 75 mm. (3”) diameter and 1 cm thickness.
- Dip each cutlet in the plain flour mixture and roll in the remaining bread crumbs till it is evenly coated from all the sides.
- 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- 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.
- Remove from the flame and keep aside.
How to proceed- 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.
- Place the lower half of the bun on a clean, dry surface with the buttered side facing up.
- Place a lettuce leaf and apply 2 tbsp of the curd spread and 2 tbsp of salsa over it.
- Place a cutlet, 1 slice of cheese and 4 brown onion rings and sprinkle a little chilli flakes over it.
- Cover with an upper half of the bun with the buttered side facing down and press it lightly.
- Repeat with the remaining ingredients to make 3 more burgers.
- Serve immediately with onion rings.
Handy tip:- 2 cups of curds when tied in a muslin cloth and hanged for at least ½ hour gives approx. 1 cup of hung curds.
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Nutrient values per burger
| Energy | 2947 cal |
| Protein | 90.3 g |
| Carbohydrates | 339.3 g |
| Fiber | 10.2 g |
| Fat | 126.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 4725.5 mcg |
| Vitamin B1 | 0.5 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 7.1 mg |
| Vitamin C | 174.5 mg |
| Folic Acid | 85.8 mcg |
| Calcium | 2212.7 mg |
| Iron | 14.5 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 835.5 mg |
| Potassium | 1161.5 mg |
| Zinc | 4.6 mg |
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