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Bengali Style Veg Chops recipe | Healthy Low Salt Snack recipe | tava vegetable chops |
Tarla Dalal
03 November, 2017
Table of Content
Bengali Style Veg Chops recipe | Healthy Low Salt Snack recipe | tava vegetable chops |
Bengali Style Veg Chops are a delicious, healthy, and flavorful version of the traditional Bengali street snack. These vegetable chops are made using a nutritious mix of carrot, beetroot, potatoes, and onions, perfectly spiced with aromatic Indian masalas. Traditionally, Bengali chops are deep-fried, but this tava vegetable chops recipe offers a healthier alternative, using minimal oil without compromising on taste or texture. The result is a crispy outer layer with a soft, flavorful filling that melts in your mouth — perfect for tea-time or as a light evening snack.
To prepare the veg chop mixture, start by coarsely crushing fennel seeds (saunf), cumin seeds (jeera), and coriander seeds (dhania) in a mortar and pestle. These whole spices lend a distinct Bengali flavor and aroma to the dish. Heat a little oil in a non-stick pan, add ginger paste and finely chopped green chillies, and sauté for a few seconds. Then add onions, grated carrot, and grated beetroot, allowing the vegetables to cook slightly while retaining their crunch. The mixture gets its vibrant red hue naturally from the beetroot, making it visually appealing and wholesome.
Next, enhance the taste by adding chilli powder, the coarsely crushed spice mix, dried mango powder (amchur), salt, and a splash of water. Cook briefly until the spices release their aroma and blend well with the vegetables. Then, transfer the mixture to a plate, let it cool slightly, and add boiled and mashed potatoes along with freshly ground black pepper (kalimirch). This forms a soft, flavorful dough that binds all the vegetables together beautifully. Divide the mixture into small portions and shape them into oblong chops, ready to be cooked.
For the healthy twist, heat a non-stick tava (griddle) and lightly grease it with oil. Place the shaped chops on the tava and cook them on a slow flame, brushing with a little oil occasionally, until they turn golden brown and crisp from both sides. This method ensures a crunchy texture similar to deep-fried chops but with much less oil, making it a low-fat, low-salt snack ideal for health-conscious individuals.
Bengali Style Veg Chops are not only tasty but also packed with nutrients. Carrots and beetroot provide antioxidants and fiber, potatoes add energy and smooth texture, while fennel and cumin aid digestion. The use of minimal oil keeps it heart-friendly, and cooking on a tava makes it lighter and guilt-free. It’s a great option for people watching their salt intake or those who prefer oil-free Indian snacks that don’t sacrifice flavor.
In essence, this Healthy Bengali Veg Chop is a delightful blend of flavor, color, and nutrition — a perfect example of how traditional Indian snacks can be made healthier without losing their charm. Serve these tava vegetable chops hot with green chutney or tomato ketchup, and enjoy a taste of Bengal right at home. Crispy on the outside, soft inside, and bursting with spice — it’s a snack that’s both nostalgic and nourishing!
Try other low-salt Bengali recipes like Masala Stuffed Parota and Healthy Stuffed Luchi .
Tags
Soaking Time
0
Preparation Time
15 Mins
Cooking Time
15 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
30 Mins
Makes
12 chops
Ingredients
for Bengali Style Veg Chops
1/4 cup finely chopped onion
1/2 cup grated carrot
1/4 cup grated beetroot
1/4 cup boiled and boiled and mashed potatoes
1/2 tsp fennel seeds (saunf)
1/2 tsp cumin seeds (jeera)
1/2 tsp coriander (dhania) seeds
1 tsp oil
1/2 tsp ginger (adrak) paste
1 tsp finely chopped green chillies
1/2 tsp chilli powder
1/4 tsp dried mango powder (amchur)
1/4 tsp salt
1/4 tsp freshly ground black pepper (kalimirch)
1 tsp oil brush (for greasing) and cooking
Method
for Bengali Style Veg Chops
- Combine the fennel seeds, cumin seeds and coriander seeds in a mortal pestle (khalbatta) till coarse. Keep aside.
- Heat the oil in a broad non-stick pan, add the ginger paste and green chillies and sauté on a medium flame for 30 seconds.
- Add the onions and sauté on a medium flame for 1 minute.
- Add the carrot and beetroot and sauté on a medium flame for 1 minute.
- Add the chilli powder, prepared coarsely crushed powder, dried mango powder, salt and 1 tbsp of water, mix well and cook on a medium flame for 30 seconds.
- Transfer the mixture into a big plate, cool slightly, add the potatoes and pepper powder and mix very well.
- Divide the mixture into 12 equal portions and roll each portion into an oblong shape.
- Heat a non-stick tava (griddle) and grease it using the remaining ½ tsp of oil.
- Place the chops on it and cook using ½ tsp of oil till they turn golden brown in colour from both the sides.
- Serve immediately.
Bengali Style Veg Chops, Healthy Low Salt Snack recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 13 cal |
| Protein | 0.1 g |
| Carbohydrates | 1.2 g |
| Fiber | 0.3 g |
| Fat | 0.8 g |
| Cholesterol | 0 mg |
| Sodium | 67 mg |
Click here to view Calories for Bengali Style Veg Chops, Healthy Low Salt Snack
The Nutrient info is complete
Nisha
Oct. 29, 2014, 5:19 p.m.
Too good! The best health recipe I have ever tasted at just 13 calories per chop. I wasn''t sure if 12 chops could be cooked in just 1 tsp of oil. But to my surprise they turned out to be extremely delicious. Tx for this recipe.
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