Healthy Snacks: A Guide To Making Tasty Vegetable Cutlets
A vegetable cutlet is a healthy option for an evening snack. I always make this as an after school snack for my children. If you serve it with mint-coriander chutney and tomato sauce, children love it the most. From a health-conscious perspective, it is a super snack, I should say, because it's packed with a variety of vegetables, spices, and tomatos. Believe me, it tastes yummy.
- 4-5 bread slices
- 1 1/2 cup potato, boiled, mashed
- 1/2 cup carrot, cut in tiny cubes or finely chopped
- 1/4 cup capsicum, cut in tiny cubes
- 1/2 cup cabbage, finely chopped
- 1/4 cup cauliflower, finely chopped
- 1/8 cup beetroot, finely chopped
- 1/8 cup green peas, dry peas soaked in water for 6 hours or fresh green peas
- 1/8 cup onion, finely chopped
- 1/4 + 1/4 cup semolina and breadcrumbs, mix, for coating the cutlets
- 1/4 tsp red chili powder
- 1/4 tsp garam masala powder
- 1/4 tsp coriander-cumin powder, optional
- 1/4 tsp sugar, optional
- 1/2 tsp salt, as per taste
- 4 tbsp oil + ghee or oil alone, for shallow frying
- Keep vegetables ready as directed. Boil potatoes. Remove the outer skin. Mash, keep aside. Put all other vegetables in a container, cook without adding water. Cooking in the pressure cooker makes the task easy. Combine mashed potato and cooked vegetables.
- Add red chili powder, coriander-cumin powder (optional), garam masala powder, sugar, salt, and torn bread slices to the vegetable mix. Mash them together, make a firm dough. If you find it loose, add a few slices of bread.
- Pinch out a big lemon-sized piece of dough. Make the cutlet by pressing the dough into your palm. You can shape it either oval or love/heart shape. Coat them with the semolina-breadcrumbs mix. Heat two tablespoons oil and ghee and mix in a pan. Fry the cutlets in a shallow bath of oil, turning over when one side looks brown. You want both sides to get that perfect golden brown color. This may take about four minutes on medium-high. You can cook 4-5 cutlets in one batch. Repeat the procedure for the entire dough.
- Remove on a serving plate. Serve 2-3 cutlets with green mint-coriander chutney and toato sauce. Enjoy!!
- You can prepare the dough well in advance for later use. You can even store it in the refrigerator for a day.
- Mint-coriander green chutney goes well with vegetable cutlets. However, you can use tomato sauce instead.
- I was not having breadcrumbs at the time of making cutlets. I used only semolina for coating the cutlets. The best coating is done with breadcrumbs and semolina mix.
Vegetable cutlets - Nutritional Information
|Serving size: 34g|
|Calories from Fat||18|
|% Daily Value *|
|Fat 2 g||3%|
|Saturated fat 1 g||5%|
|Carbohydrates 7 g||2%|
|Sugar 1 g|
|Fiber 1 g||4%|
|Protein 1 g||2%|
|Cholesterol 6 mg||2%|
|Sodium 30 mg||1%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|