How to Make Double Veg Burger (Traditional & Healthy Version)
The Double Veg Burger is a delightful global snack with an Indian twist, perfect for those seeking healthier fast food options. Traditionally, burgers are synonymous with beef, but in India, the vegetarian version reigns supreme, utilizing flavorful patties made from protein-rich legumes and vegetables. This recipe captures the essence of street-style Indian burgers, commonly found in Mumbai’s bustling food stalls, but with a health-conscious makeover suitable for calorie tracking and clean eating. Indian-style Double Veg Burgers are layered with spicy, tangy chutneys and crisp vegetables, sandwiched between whole wheat buns. The patty is crafted from a mixture of mashed rajma (kidney beans), paneer, and seasonal veggies, offering a burst of flavor while keeping fat and calories in check. With a mild and comforting taste profile, this burger is ideal for family lunches, after-school snacks, or even festive gatherings like Holi, where fusion foods are celebrated. Choosing the Double Veg Burger means indulging in a fusion dish that is not just delicious but also mindful of health goals. It’s a fantastic way to enjoy the fun of burgers while honoring Indian dietary traditions and incorporating more plant-based protein into your diet.
材料(1 burger per person分)
- 4 pieces Whole wheat burger buns (high fiber)
- 1 cup Rajma (kidney beans), boiled (protein-rich)
- 1/2 cup Paneer, grated (adds protein and texture)
- 1/4 cup Carrot, grated (for sweetness and crunch)
- 1/4 cup Onion, finely chopped (adds flavor)
- 2 tbsp Coriander leaves, chopped (freshness)
- 1 Green chili, finely chopped (optional for spice) - オプション
- 1 tsp Ginger-garlic paste (flavor and digestion)
- 1/2 tsp Black pepper powder (spice)
- to taste Salt
- 2 tsp Olive oil (for shallow frying)
- 4-6 Tomato slices (for layering)
- 4-6 Cucumber slices (for crunch)
- 2 tbsp Low-fat hung curd (as burger sauce)
- 2 tbsp Homemade mint chutney (for tangy flavor)
作り方
- 1
Mash the boiled rajma in a bowl. Add grated paneer, carrot, onion, coriander leaves, green chili, ginger-garlic paste, black pepper, and salt. Mix well to form a dough.
5 minutes
Ensure rajma is soft for easy mashing and better binding.
- 2
Divide the mixture into four equal portions and shape them into round patties.
3 minutes
Wet your hands lightly to prevent sticking while shaping patties.
- 3
Heat 2 tsp olive oil in a non-stick tawa. Shallow fry the patties on medium heat until golden brown on both sides.
7 minutes
Do not overcrowd the tawa for even cooking.
- 4
Slice whole wheat burger buns horizontally. Lightly toast them on the tawa until warm and slightly crisp.
2 minutes
Toast buns for better texture and flavor.
この料理が健康的な理由
Choosing a Double Veg Burger made with whole grains, legumes, and fresh produce supports heart health and helps keep calories in check. Unlike traditional fast food burgers, this Indian-inspired version avoids processed meats and excess oils, focusing instead on plant-based nutrition. The combination of fiber and protein keeps you fuller for longer, and the minimal use of oil ensures it's suitable for weight loss and diabetic diets. It's a smart, satisfying snack for health-conscious families.
This Double Veg Burger offers a balanced blend of protein, fiber, and complex carbs. Rajma and paneer provide essential amino acids and calcium, while carrots and cucumbers add vitamins A and C. Whole wheat buns ensure higher dietary fiber for improved digestion and sustained energy. Olive oil is used sparingly for healthy fats, and hung curd supplies gut-friendly probiotics. The recipe is low in saturated fat and rich in micronutrients, making it ideal for weight management and overall wellness.
プロのヒント
- 💡Tip 1: Use fresh herbs for extra flavor.
- 💡Tip 2: Mash the beans thoroughly for better binding.
- 💡Tip 3: Toast buns lightly for crunch and aroma.
- 💡Tip 4: Adjust spices as per your taste and dietary needs.
- 💡Tip 5: Serve with a side of homemade salad for a complete meal.
保存と提供
Keeps for 6-8 hours at room temperature. Refrigerate assembled burgers for up to 2 days; reheat patties separately for best texture.
最適な提供方法: Breakfast or Lunch
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 550.0 kcal |
| タンパク質 | 13.5 g |
| 炭水化物 | 22.0 g |
| 総脂質 | 11.0 g |
| 食物繊維 | 1.5 g |
| 糖類 | 3.5 g |
| ナトリウム | 420.0 mg |
| カリウム | 210.0 mg |
| コレステロール | 45.0 mg |
| ビタミンA | 60.0 IU |
| ビタミンC | 1.2 mg |
| カルシウム | 90.0 mg |
| 鉄 | 2.0 mg |
| Magnesium | 18.0 mg |
| Zinc | 2.1 mg |
| Phosphorus | 110.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 3.8 mg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.9 µg |
| Folate | 32.0 µg |
