November 23rd, 2013
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
wholewheat burger buns
eggless mayonnaise (optional)
olive oil (optional)
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
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
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.