Heart-Healthy Aloo Tikki Burger

Elevate your burger night with this "Heart-Healthy Aloo Tikki Burger"—a flavor-packed, guilt-free twist on a beloved classic! Featuring a nutritious aloo tikki patty made with mashed potatoes, green peas, and grated carrot, the mixture is seasoned with aromatic spices like cumin, turmeric, and coriander, then lightly pan-seared in olive oil for a golden, crispy finish. Nestled in whole grain buns alongside fresh lettuce, juicy tomato slices, and crisp onion rings, these burgers are crowned with a refreshing, homemade mint yogurt sauce for a burst of zesty creaminess. Perfect for a wholesome weeknight meal, this recipe is not only packed with fiber and protein but also low in unhealthy fats, making it a deliciously smart choice for health-conscious food lovers. Ready in under an hour, it’s a quick, family-friendly meal with bold Indian flavors and a healthy twist!

Nutriscore Rating: 73/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 3 medium Potatoes
• 0.5 cup Green peas
• 1 medium Carrot
• 2 tablespoons Chickpea flour (besan)
• 0.5 teaspoon Cumin powder
• 0.5 teaspoon Coriander powder
• 0.25 teaspoon Turmeric powder
• 0.25 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 teaspoons Olive oil
• 4 pieces Whole grain burger buns
• 4 leaves Lettuce
• 1 large Tomato
• 1 small Onion
• 0.5 cup Low-fat yogurt
• 10 pieces Mint leaves
• 1 tablespoon Lemon juice

Directions

Step 1

Boil the potatoes until they are tender. Once boiled, let them cool, peel, and mash them in a mixing bowl.

Step 2

Blanch the green peas by plunging them into boiling water for 2-3 minutes, then drain and add to the mashed potatoes.

Step 3

Grate the carrot and add it to the potato mixture.

Step 4

Mix in chickpea flour, cumin powder, coriander powder, turmeric powder, red chili powder, and salt into the potato-pea-carrot mixture.

Step 5

Shape the mixture into four equal-sized patties.

Step 6

Heat 1 teaspoon of olive oil in a non-stick pan over medium heat. Cook the patties until golden brown on each side, about 3-4 minutes per side. Add additional olive oil as needed.

Step 7

While the patties are cooking, slice the tomato and onion into thin rings.

Step 8

Prepare the mint yogurt sauce by blending low-fat yogurt, mint leaves, and lemon juice in a blender until smooth.

Step 9

Lightly toast the whole grain burger buns on a dry skillet.

Step 10

Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by a patty, then a few slices of tomato and onion, and a dollop of mint yogurt sauce.

Step 11

Cover with the top half of the bun and serve immediately.

Nutrition Facts

Serving size	1516.2 grams (1516.2g)

Amount per serving	% Daily Value*
Calories	1973

Total Fat 47.40g	61%
Saturated Fat 8.20g	41%
Polyunsaturated Fat 2.90g
Cholesterol 8mg	3%
Sodium 5712mg	248%
Total Carbohydrate 344.00g	125%
Dietary Fiber 41.20g	147%
Total Sugars 65.20g
Protein 62.00g	124%

Vitamin D 69IU	343%
Calcium 647mg	50%
Iron 19mg	108%
Potassium 4974mg	106%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.8%

Protein: 12.1%

Carbs: 67.1%