Tandoori Vegetable Burger

The Tandoori Vegetable Burger is a vibrant, flavor-packed dish that combines the smoky essence of tandoori spices with fresh vegetables, creating a satisfying and healthful meal. Served on a toasted bun, it’s an irresistible option for anyone looking for a dairy-free alternative to traditional burgers.

Ingredients

• 1 medium zucchini - grated
• 1 medium carrot - grated
• 1/2 cup cooked chickpeas - mashed
• 1/4 cup breadcrumbs - whole wheat
• 2 tablespoons fresh cilantro - chopped
• 2 tablespoons tandoori masala
• 1 teaspoon cumin powder
• 1/2 teaspoon turmeric powder
• Salt - to taste
• 1 tablespoon olive oil
• 2 whole grain burger buns
• 1 small red onion - sliced
• 1 small tomato - sliced
• Lettuce leaves - for garnish

Steps

1. In a mixing bowl, combine the grated zucchini, grated carrot, mashed chickpeas, breadcrumbs, chopped cilantro, tandoori masala, cumin powder, turmeric powder, and salt. Mix well until all ingredients are incorporated.
2. Form the mixture into two patties, ensuring they hold together well.
3. Heat olive oil in a skillet over medium heat. Once hot, add the patties and cook for about 5-7 minutes on each side until golden brown and cooked through.
4. While the patties are cooking, toast the burger buns until lightly crisp.
5. Assemble the burgers by placing a patty on each bun, topping with sliced red onion, tomato, and lettuce leaves.
6. Serve immediately with your favorite chutney or sauce on the side.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber which aids digestion.
• High in antioxidants from vegetables, promoting overall health.

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