45 min.
Preparation time
Gaps: no
Total: 45 min.
Servings
Serve: 4 persons
Weight Per Serving: 593g
Price Per Serving: 3.56$
495kcal
Nutrition
Calories: 495kcal
Protein: 14.7%
Fat: 18.6%
Carbs: 66.7%
Ingredients
- 1 mediumonionwhite finely chopped
- 1 bell pepperdiced finely
- 1 cuppeas-carrots mix shopping listfrozen thawed ()
- 4 smallpepper flakesgreen (not serrano)
- 0.8 cupspicy tofufirm cubed drained well (I used Nasoya Brand)
- 1 mediumpotatoesdiced peeled
- 2 clovesgarlicminced
- 0.5 tablespoonmustard seeds shopping listblack
- 5 curry leaves
- 1 pinchasafetida(Asafoetida optional)
- 1 teaspoonground cumin
- 1 teaspoonturmeric
- 1 optional: lemon
- 1 teaspoonsaltto taste (or )
- 0.5 bunchcilantro leaveschopped
- 0.8 cupbreadcrumbs(recipe below)
- 0.5 tablespoonvegetable oil
- 4 servingspam original flavor shopping list
- 1 onionthick cut into slices shopping list
- 2 beefsteak tomatoesthick cut into slices shopping list
- 3 sprigscilantro leaves
- 0.5 cupmint-cilantro chutney spread shopping list(recipe below)
- 4 portugese rollsor anything you like)- toasted shopping list
Equipment
- bowl
- frying pan
- plastic wrap
Directions
- In a large skillet over medium-high heat, add spray with a generous amount of PAM and add oil.
- Add mustard seeds and saute for 30 seconds-till you hear popping noises.
- Add curry leaves- BE CAREFUL, they pop hot oil!
- Add onions and peppers- sweat for about 30 seconds.
- Add chopped garlic, chilies and turmeric.
- Saute for about 5-7 minutes, until the onions and peppers are soft.
- Add peas and carrots mixture, cumin powder and salt.
- Saute for about 7-10 minutes- you want all the veggies to be soft and cooked through.
- Meanwhile in a small bowl, add the cubed tofu, a pinch of turmeric, cumin powder, coarse black pepper and some cayenne pepper (totally optional!).
- Mix and set aside to marinate for a bit.
- Once the veggies are cooked, add the tofu- saute until slightly brown and soft enough that it crumbles.
- Add juice form half a lemon and half of the chopped cilantro.
- Mix and add the diced boiled potato, and toss until everything is coated, soft and taste for salt/spices. Using a masher, mash the mixture until mushy and until the veggies are small. Set aside to cool. Once cooled, add a bit of the breadcrumbs and mix with your hands. Start forming into thick patties (mixture should make 4). If its still giving you a hard time, add more breadcrumbs. Make 4 patties, place on a plate and wrap with plastic wrap until ready to use.
- In a small skillet sprayed with PAM over medium-high heat, add one patty at a time. Cook for about 2 minutes on each side- until browned and crispy.At the same time, saute the thick slices of onion, until charred and slightly soft.
- Spread a generous amount of the chutney spread on each side on the bread, place burger, onions tomato and cilantro leaves.
- Serve with a slice of lemon and reduced-fat chips on the side.
Nutrition Facts
Properties
Nutrition Score
34.878695652174%
Flavonoids
Taste
Nutrients percent of daily need