Tofu and Oats Burger

Tofu and Oats Burger

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This quick-to-whip-up tofu and oat burger is low in fat and high on fiber. It is a healthier and an interesting option for your kids tiffin and is also versatile enough to be made for a birthday party. These can be a perfect no-fuss snack when your travelling. Perfect for a light supper, these burgers are sure to please the palate of your finicky teen.

Serves Preparation Time Cooking Time
6 People 25-30 Minutes 15-20 Minutes

Ingredients

For the Tossed Salad

  • 1 tbsp onions, sliced
  • 1 tbsp cabbage, julienned
  • 1 tbsp capsicum, julienned
  • ½ tsp chaat masala
  • ½ tsp red chilli powder

For the Tikki

  • 1 potato, boiled
  • 30 gms tofu (soya paneer)
  • 1 tsp ginger-chilli paste
  • 1 tbsp carrots, grated
  • 1 tbsp peas, boiled
  • ½ tsp whole grain mustard
  • 1 tsp coriander leaves, chopped
  • 1 tbsp oats for coating
  • 1 tsp oil
  • Salt & pepper to taste

Others

  • 1 whole-wheat burger bun
  • 1 iceburg lettuce leaf

Method

For the Salad

Step 1

Toss the julienned vegetables with the spices and allow to marinate for 10 minutes.

For the Tikki

Step 1

Mash the potato with skin. Add in crumbled tofu, grated carrots and boiled peas.

Step 2

Season with ginger-garlic paste, salt, pepper and whole grain mustard.

Step 3

Mix well and form a patty.

Step 4

Place the oats in a plate and coat the tikki on both sides.

Step 5

Cook on a nonstick pan using 1 tsp oil till brown on both sides.

How to Proceed

Step 1

Cut the burger bun in half and lightly toast. Apply butter if required.

Step 2

Place a lettuce leaf on the bottom bun followed by the tofu-oats tikki.

Step 3

Top the tikki with salad

Step 4

Cover with the top bun, insert a toothpick & serve with ketchup & potato wedges.

Nutritional Information

Calories 202 Kcal
Proteins 4.7 g
Total Fat 5.1 g
Total Carbohydrates 35.5 g
Cholesterol 32 mg
Sodium 27 mg
Potassium  780 mg