Low Sodium Aloo Tikki Burger

Satisfy your cravings guilt-free with our flavorful Low Sodium Aloo Tikki Burger, a healthier twist on the classic Indian street food-inspired burger. Made with fluffy mashed potatoes, sweet peas, grated carrot, and aromatic spices like cumin and garam masala, these golden-brown patties are coated in heart-healthy whole wheat breadcrumbs for a crunchy finish. Served on toasted whole wheat buns with crisp lettuce, juicy tomatoes, and a tangy duo of low sodium ketchup and low-fat yogurt, this burger is packed with vibrant flavors and wholesome ingredients. Perfect for a quick, nutritious weeknight meal, this low sodium recipe is ideal for anyone looking to enjoy a delicious, hassle-free vegetarian burger that's both satisfying and diet-conscious. Ready in only 50 minutes, it's a healthy indulgence the whole family will love!

Nutriscore Rating: 82/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 medium Potatoes
• 0.5 cup Frozen peas
• 1 medium Carrot
• 1 small Green chili
• 0.25 cup Cilantro
• 1 tablespoon Lemon juice
• 0.5 teaspoon Cumin powder
• 0.5 teaspoon Garam masala
• 0.25 teaspoon Red chili powder
• 0.25 teaspoon Black pepper
• 0.5 cup Whole wheat breadcrumbs
• 2 tablespoons Olive oil
• 4 Whole wheat burger buns
• 4 leaves Lettuce
• 1 large Tomato
• 1 small Red onion
• 0.25 cup Low sodium ketchup
• 0.25 cup Low fat plain yogurt

Directions

Step 1

Peel and boil the potatoes in a large pot until they are tender, about 15 minutes. Drain and set aside to cool.

Step 2

While the potatoes are cooling, steam the peas for about 5 minutes or until cooked through.

Step 3

Grate the carrot and finely chop the green chili and cilantro.

Step 4

In a large bowl, mash the cooled potatoes. Add in the peas, grated carrot, green chili, cilantro, lemon juice, cumin powder, garam masala, red chili powder, and black pepper. Mix well.

Step 5

Divide the potato mixture into 4 equal portions, shaping each into a patty. Coat each patty lightly with whole wheat breadcrumbs.

Step 6

In a non-stick skillet, heat the olive oil over medium heat. Cook the patties until they are golden brown on both sides, about 4-5 minutes per side.

Step 7

While the patties are cooking, slice the tomato and onion.

Step 8

Lightly toast the whole wheat burger buns in a dry pan or toaster.

Step 9

To assemble the burgers, spread a layer of low sodium ketchup on the bottom half of each bun and a layer of low fat plain yogurt on the top half.

Step 10

Place a lettuce leaf on the bottom bun, followed by a potato patty, a slice of tomato, and a couple of onion rings.

Step 11

Complete by placing the top bun over the assembled ingredients.

Step 12

Serve the burgers immediately and enjoy a tasty, low sodium meal.

Nutrition Facts

Serving size	(1501.9g)

Amount per serving	% Daily Value*
Calories	1548.4

Total Fat 34.6g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 2.8g
Cholesterol 3.4mg	0%
Sodium 2333.2mg	0%
Total Carbohydrate 280.1g	0%
Dietary Fiber 34.8g	0%
Total Sugars 57.7g
Protein 40.8g	0%

Vitamin D 31.1IU	0%
Calcium 399.3mg	0%
Iron 16.5mg	0%
Potassium 5758.1mg	0%

*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: 19.5%

Protein: 10.2%

Carbs: 70.2%