November 23rd, 2013

Healthy Veggie Soy Burger

Healthy Veggie Soy Burger

There have been many requests for kid friendly dishes and though there are many foods featured here that are kid friendly, with this post I officially declare the “Kid Friendly Section” in this space open!

Junk food is a strict no no in my home. Okay! We do love Indian chaats, the occasional pav bhaji, the must have once in a way samosas or even French fries and vegetable puffs or the lovely array of many different kinds of sweets which definitely make this world a better place to live in, but a burger or a pizza from any of the popular fast food joints is something that I strictly don’t believe in. And this doesnt mean that my family is deprived of these popular foods either.

This burger is so good that if you make it you will most probably not miss your burger from your favourite joint, plus you won’t have the guilt associated with eating junk food which we all know is loaded with preservatives, trans fats, chemicals and other ingredients which are not good for our bodies.

A homemade burger can also be made to tailor ones requirements. Add mustard and mayonnaise if you prefer or simply smear the burger bun with some mashed avocados if you want to avoid the mayo, something that is not only natural but also delicious. And ofcourse, if you are making it for a child then you most definitely can’t avoid the cheese.

My little Hari was most excited to take this burger in his snackbox last week and his teacher told me that right after he entered the class he announced to her that “I’m carrying a burger in my snack box today and it is not junk” even before I could send her a mail stating that he is carrying a homemade burger with whole wheat buns and healthy fillings and to allow him to eat it (they have a strict school policy which allows no junk food, sweets, etc in the snackbox).

The soy patties in the filling are absolutely delicious and can be served separately as a snack or a starter too. They are filled with dietary fiber and protein, iron and B vitamins and if you can lay your hands on some good whole wheat burger buns and decide to skimp on the fats in terms of cheese and mayo (a recommendation that is absolutely not meant for children), this would be one snack food that you wont have to hide from your nutritionist.

Healthy Veggie Soy Burger Recipe

Please note- 1 cup=250 ml

Ingredients:

wholewheat burger buns

eggless mayonnaise (optional)

mustard

cucumber, sliced

tomatoes, sliced

lettuce

cheese slices

butter (optional)

olive oil (optional)

 

 Soy Patties

Ingredients:

1 cups soy granules, lightly roasted

2 cups boiled and mashed potatoes

4 tbsp cornflour or cornstarch (you can also use arrowroot powder to make it more healthy)

2 tbsp mint leaves

2 tsp fresh ginger

1/2 tsp asafetida

1 green chili chopped

1 tsp red chili powder

1 1 /2 tsp garam masala

1 1/2 tsp salt or to taste

oil for shallow frying

Method:

Roast the soy granules on low heat for about 4 to 5 minutes until lightly roasted. Allow to cool.Soak the soy granules in water for 10 minutes. Squeeze the water and put it in a bowl. Put in the mashed potatoes. Stir in the mint leaves, ginger, hing, green chili, red chili powder, garam masala and salt.

Mix well and shape into patties. Shallow fry the patties over medium heat with a little oil.

 Makes 6 large or 12 small patties

To assemble:

Slice the burger buns and grill or toast the buns with olive oil or butter if you prefer or keep them plain if you wish.

Spread the buns with the optional mayonnaise and mustard. You could also use some ketchup if you are making it for a kid.

Layer a piece of clean lettuce over the bun. Arrange some sliced tomatoes and cucumbers over it. Lay a slice of cheese, top it with the patty and finish with the burger bun.

 

Filed Under: Breads, Kid Friendly Dishes, Savouries & Snacks, Vegan Friendly Recipes, World ·

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Comments (17 Comments)

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  1. Anita says:

    Your recipies are healthy and accurate, thank you so much. On a health note, just wanted to share that the Philips Air Fryer that I’ve bought last week is so awesome. Hardly a tbspn of oil is required for a basket full of French fries, cutlets, croquettes etc. Veggies like cauliflower, bitter gourd etc can be fried with hardly any oil, any excess even drips down. You may be having this fryer, sharing just in case. Thank you once again.

  2. Niyati says:

    LOVE UR FOOD!!!!!!!
    PLAESE SEND MORE RECIPES!!!!!!

  3. aradhya says:

    Hi anushruti
    I just love your blog and all your recipes. They are so yummy and sattvik too…perfect for offering to The Lord. Please post more regularly. I made a similar burger a few days back but added rajma to increase its nutritional value.Though it was quite delicate . Will try this one now.Please post more frequently.
    Hare Krsna

  4. MSP says:

    Too good, commendable recipe :)

  5. Jayashree says:

    Yummy and healthy recipe. Excellent photographs! Love the write-ups in all your posts. As endearing as the pictures and recipes :)

  6. Very Healthy and delicious burger.. thanks for the wonderful recipe.. :)

  7. Anushruti says:

    Thank you everybody. Appreciate your feedback! :-)

  8. Chithra says:

    Soy granules is soya chunks or are they different?

  9. Anushruti says:

    Soy granules are nothing but soya chunks cut into smaller sizes. You get both in the market easily. Just in case you have the soya chunks, you could grind it to get granules.

  10. Shruti Rajesh Manurkar says:

    Wow!Just Wonderful! My lil one is jus gonna love this…Thank you! by the way…why is it necessary to roast the granules ?

    ShrutiRM

  11. Sunitha says:

    Hi Anushruthi,

    Great recipe,Thanks.
    There was a mention of Philips Air Fryer here in the comments. So you have any idea what model it is and where can i buy the same.I stay in Bangalore.I have a 4 year kid whose demands range from French fries to chips and i desperately want to buy this.Could you please help.

  12. Shruti says:

    Your website is really good. I was wondering if potatoes could be replaced by sweet potato or a lower carb alternative.

  13. Anushruti says:

    Shruti RM: Roasted granules are more flavourful.

    Sunitha: I havent tried it myself, but you should be able to get it in a Croma store.

    Shruti:I think you can :-)

  14. Sharan says:

    Hi is that organic artisinal cheese? Do you know where I can get some in Mumbai? I also don’t like processed food items.

  15. Anushruti says:

    Sharan: Kodai cheese is available in some super markets. You could try that. Flanders is another company.

  16. nishee says:

    I like the recipes ts good enogh for my kids

  17. nishee says:

    I like the recipes ts good enogh for my kids thanks alot

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