Spicy Potato Burgers
Ingredients
- 800g potatoes, peeled and cut into 2cm chunks
- 2 tablespoons vegetable oil
- 2 teaspoons mustard seeds
- 2 teaspoons cumin seeds
- 1½ teaspoons ground turmeric
- 2 teaspoons garam masala
- 12 dried curry leaves
- 1 large red onion, ½ finely chopped, ½ finely sliced
- 2 tablespoons garlic and ginger paste
- 30g pack fresh coriander, ⅔ finely chopped
- ½ lemon, zested
- 2 tablespoons cornflour
- 4 large whole wheat rolls, halved
Preparation
- boil the potatoes in a pan for 12-15 mins until tender. drain well, then steam-dry for 10 mins.
- heat 1 tbsp oil in a frying pan over a medium-high heat. add the mustard and cumin seeds, turmeric, garam masala and curry leaves. fry, stirring, for 2 mins until aromatic and sizzling, then add the chopped onion and reduce the heat to medium. cook, stirring regularly, for 5 mins or until the onion has softened. add the garlic & ginger paste and cook, stirring, for 2-3 mins until aromatic; put into a bowl and set aside.
- mash the potatoes in a bowl until smooth. add the chopped coriander and the onion mixture, lemon zest and cornflour. season and mix well. once cool enough to handle, divide into 4 patties, each about 2.5 cm thick. transfer to the fridge for 1 hr until firm.
- preheat the oven to 200°c and line a baking tray with nonstick baking paper. heat the remaining oil in a wide nonstick frying pan over a medium-high heat and fry the patties 2 at a time for 4-5 mins until golden and crispy on the bottom; flip and repeat. transfer to the tray and cook the rest of the patties. bake for 10 mins, adding the halved rolls to another tray for the last 2 mins to warm through
- to assemble, add a spoonful of yogurt (if using) to the base of each roll, then top with a potato patty and scatter over the remaining coriander.
Nutrition Profile
GI: 60 (Medium)
535
Calories
85g
Carbs
12g
Protein
15g
Fat
* Estimated per serving. Values may vary based on exact brands used.
Recommended Kitchen Tools & Ingredients
Shop Diabetic-Friendly Supplies
To help with portion control and healthy cooking, here are recommended tools approved by our community.
⚖️
Digital Food Scale
Crucial for precise portion size and carbohydrate control.
💨
Air Fryer XL
Cook delicious meals with 85% less oil and healthy fats.
🍯
Monk Fruit Sweetener
Perfect sugar substitute with zero calorie and zero glycemic index impact.
* As an Amazon Associate, we earn from qualifying purchases.