1on1fitnessretreat

Burger Tikki

1ON1 Fitness Retreat | Oil-Free Vegetable Burger Patty

  • Makes: 14 Tikkis (approx. 60 g each)

Perfect for Cloud Bread burgers, whole wheat buns, gluten-free bread, soup bowls, or retreat dinner plates.

Ingredients

  • Vegetables
  • 1 cup beans
  • 1 cup carrot
  • 1 cup cauliflower (gobi)
  • 1 cup bottle gourd (lauki/doodhi)
  • 1 cup broccoli
  • 1 cup onion
  • 1/2 cup fresh coriander leaves
  • 1/2 cup mint leaves

For Binding

  • 2 tbsp besan

Masalas

  • 2–3 tsp jeera powder
  • 2–3 tsp coriander powder
  • chilli powder to taste
  • pav bhaji masala - a little
  • pinch of chicken masala - optional
  • amchur - a little
  • salt to taste

MEDHOD

01

Boil vegetables

  • Add all chopped vegetables to a pressure cooker.
  • Cook for 1 whistle until soft.
  • The vegetables should mash easily.

02

Roast with masalas

  • Transfer to a pan.
  • Add all masalas and dry roast on a low flame till fragrant.

03

Rough blend

  • Pulse lightly in a mixer.
  • Do not make it a smooth puree.
  • Keep some texture for a burger-like bite.

04

Re-roast for binding

  • Transfer back to the pan.
  • Dry roast again until all moisture is removed.
  • This is very important so the tikkis hold shape.

05

Add besan

  • Add 2 tbsp besan.
  • Cook for another 1–2 minutes.

06

Shape

  • Cool slightly.
  • Shape into 14 tikkis of approx. 60 g each

07

Final oil-free tikki setting

  • Place each tikki on a non-stick pan without any oil.
  • Cook on a low flame.
  • As the surface begins to dry and firm up, gently flip to the other side.
  • Slowly allow both sides to set and hold the tikki shape.
  • This gives the tikki a perfect, completely oil-free finish.

Calories

  • Per tikki (60 g): ~70 kcal
  • Protein: ~2–3 g
  • Carbs: ~8–9 g
  • Fat: <1 g

Best way to serve

Inside the Cloud Bread for a low-carb, zero-carb style dinner burger

In a Gluten-free bread option for gluten-sensitive meal plans

  • in a whole wheat burger bun for a balanced retreat meal
  • with mint chutney
  • with soup or salad
  • with egg whites for retreat meal plans

Preferred dinner pairing:

Cloud Bread + lettuce + low-fat mayo + 1 burger tikki = the best dinner option, as Cloud Bread is virtually no-carb/zero-carb and keeps the meal light for the night.

Alternate lunch/breakfast pairing:

Gluten-free bread + lettuce + burger tikki + low-fat mayo = a better lunch or breakfast option, as the bread includes carbs and provides more sustained energy earlier in the day.