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WHOLE WHEAT BURGERS [Calorie Count: 147]
(preparation time: 15 minutes, cooking time: 5 minutes, makes 6 burgers.)

Ingredients:


6 BROWN BREAD BUNS
12 TOMATO SLICES
12 LETTUCE LEAVES
6 ONION SLICES (OPTIONAL)
2 TEASPOONS TOMATO KETCHUP MIXED WITH 1 TEASPOON CHILLI SAUCE (OPTIONAL)
MADE MUSTARD TO TASTE
CRESS FOR DECORATION
FOR THE CUTLETS
3 TEACUPS FINELY CHOPPED MIXED
VEGETABLES (CARROTS, CABBAGE, CAULIFLOWER, POTATOES, FRENCH BEANS)
1/4 TEASPOON TURMERIC POWDER
1 TABLESPOON WHOLE WHEAT OR PLAIN FLOUR
1 TABLESPOON CHOPPED CORIANDER
1 CHOPPED GREEN CHILLI
1 TABLESPOON OIL
SALT TO TASTE


Preparation :
Heat the oil and add the vegetables, turmeric and salt. Cover and cook on a slow flame until the vegetables are cooked. Sprinkle the flour on the vegetables, mix and cook again for a few minutes. Mash the vegetables lightly. Add the coriander and greenchilli, mix well and shape into 16 cutlets. Brush a non-stick frying pan lightly with oil and cook each cutlet on both sides. If you like, you can roll into wholemeal bread crumbs before cooking. Slice each bun into two. On the cut portion of each bun,apply a little mustard, a little tomato ketchup and firstly arrange 2 lettuce leaves, then one cutlet, one onion slice and two tomato slices.

 

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