Protein Rich Burger Recipe
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Protein Rich Burger Recipe: Junk food may harm health. But despite this, people eat it a lot. People often satisfy evening cravings with junk food like pizza, burgers, noodles and fries. Not only children but even adults are very fond of these things. But as the consumption of junk food is increasing. It is having a negative impact on people’s mental and physical health. Experts also say that excessive consumption of junk food is causing heart health, diabetes and obesity. At the same time, mental health also gets affected due to lack of nutrition.
If you or your children are also crazy about junk food, then this article is for you. Here we are going to tell you the recipe of a healthy and protein rich burger, eating which will satisfy your cravings and will not harm your health.
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Protein rich burger made from black gram
For protein rich burger, you have to use black gram and kidney beans to make its tikki. Both black gram and kidney beans are excellent sources of protein. About 20-25 grams of protein is found in 100 grams of dried black gram. Apart from this, fiber, carbohydrates, iron, potassium and vitamins are also found. At the same time, cheese is also the best source of protein, about 18 to 22 grams of protein is found in 100 grams of cheese. Apart from this, it is also a good source of calcium, carbohydrate and vitamin B12. Both these things are beneficial for weight loss and heart health for people with diabetes.
What do experts say?
Surabhi Pareek, a clinical nutritionist from Jaipur, says that flour is used in the buns used in burgers. In such a situation, it contains neither fiber nor any nutrients. Therefore eating it is not considered good for health. If you want nutrition along with filling your stomach, then you can use multigrain bun instead of bun made of flour. These are rich in fiber and keep the stomach full for a long time and also do not increase weight.
Protein Rich Burger Recipe
Surabhi Pareek, a clinical nutritionist from Jaipur, says that flour is used in the buns used in burgers. In such a situation, it contains neither fiber nor any nutrients. Therefore eating it is not considered good for health. If you want nutrition along with filling your stomach, then you can use multigrain bun instead of bun made of flour. These are rich in fiber and keep the stomach full for a long time and also do not increase weight.
Ingredients
For Tikki: Boiled black gram/rajma 1 cup, Paneer (grated) ½ cup boiled potatoes – 1 small (just for binding), Oats powder/bread crumbs -2 tsp, Onion – 1 small (finely chopped), Garlic-ginger paste – 1 tsp, Green chilli salt, black pepper, red chilli powder, cumin or garam masala
For burger: Brown burger bun / multigrain bun, tomato, cucumber, lettuce, hung curd / Greek yogurt (instead of mayo), a little olive oil
How to make burger
To make protein rich burger, first boil black gram. After this mash them with the help of a masher. Now add mashed black gram, mashed boiled potatoes, cheese, salt, red chilli, cumin powder, ginger-garlic paste, finely chopped onion and green chilli in a bowl and mix. Shape it like a tikki and coat it in bread crumbs or oat powder. Shallow fry the tikkis instead of deep frying them.
After making the tikkis, keep them aside. Now make brown burger bun, or multigrain bun. Cut it from the middle. Apply creamy yogurt on both the sides, after this place the tikkis and place onion, tomato, lettuce and cucumber on top. If you want, you can also apply olive oil and roast the bun.
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