This recipe is a delicious and vegetarian alternative to a classic burger. These are potato-based veggie burgers, fully cooked, with authentic Indian flavors ready to convert into a delicious sandwich meal within 10-15 minutes. Using Trader Joe’s delicious veggie burgers and some unique ingredients like sour French bread and green chutney makes this burger a mouth-watering vegetarian meal for those looking to use a meat alternative. This is sure to change your idea of how to craft your burgers in the future!
Sourdough French Bread – 2 slices
Trader Joe’s Masala Veggie Burgers- 1 piece
Tomato large – 2 slices
Red onion medium – 1 slice
2 Tbs of shredded mozzarella cheese
1 Tbs Ketchup, low sodium
1 serving of homemade green Chutney
Instructions: Turn on the stovetop and put to medium heat. Then lightly oil the preheated pan or a skillet. Take out Trader Joe’s masala vegetable burgers from the box and place them on the pan. Heat the burgers for 3 to 4 minutes on each side or until the burger is thoroughly heated. Once the burgers are completely cooked, remove the burgers, and put the stovetop to low heat. Take two slices of sour French bread. On one slice, spread one serving of green chutney and top with shredded mozzarella cheese. On the other slice, spread one tablespoon of store-bought ketchup and top with shredded mozzarella cheese. Place both slices on the pan, and then place both burgers on top of one slice. Add two slices of tomatoes and one slice of red onion on top of the burger. Combine both slices together to make a sandwich. You will need to slightly butter the top of the bread. Roast the sandwich on the pan until golden brown on the bottom of each side, or until preferred. You will have to flip the sandwich carefully a couple of times. Once both sides of the sandwich are heated until golden brown or your preference, remove from the stove. and enjoy this nutritious and delicious vegetable burger variation!
Click at the below link to print the full recipe card along with Nutrition!
NutriPledge Food Rating and Therapeutic Health Benefits:
This delicious vegetable burger variation has a healthy balance of fat, protein, and carbohydrates and comes with the following healthy qualities that may have positive health effects if consumed rightfully!
- A healthy balance of fat (16 grams)
- A healthy balance of saturated fat ( 5 grams)
- Contain zero trans fats.
- A healthy balance of total carbohydrates (75 grams)
- A healthy balance of added sugars ( 0 gram)
- A healthy balance of protein (18 grams)
- Great source of calcium (190 mg; 15% daily value)
- Excellent source of iron (5 mg; 28% daily value)
Dietary calcium is needed for bones and teeth health, but it also plays a vital role in many other functions in the body, like muscles contraction and keeping the cardiovascular system in check. Similarly, iron is an essential mineral needed for hemoglobin protein to transport oxygen to the body through blood. Adequate dietary iron is crucial for both mental and physical performance. In addition, this meal provides B vitamins to keep up with energy.
However, this burger is rated as a red dot food in our food rating system (Food Coach) due to being high in sodium (1150 mg) and low in fiber (1 gram) which is mainly due to our convenience food supply. White sour bread tends to be low in fiber and high in sodium; similarly, most of the frozen burgers tend to be high in sodium.
Dietitian Nutritionist Note and Recommendations: This delicious veggie burger can be a quick meal if you are in a hurry. Whole grain bread can be used instead of sourdough bread to get more fiber and also reduce some sodium in the meal. A high sodium diet is believed to increase blood pressure which is a known risk factor for heart disease and stroke. A high fiber diet is essential to keep the digestive system healthy and reduce the risk of heart problems, diabetes, and obesity.
Disclaimer: Please note that this page is not medical advice. This can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and check out our Medical Nutrition Therapy services for the diet plan that is right for you!
Written by: Mackenzie Merriman social media & nutrition intern