Tofu and Oats Burger
In this Article
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 |
