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Indian Vegetable Cutlet recipe | Healthy Vegetable Cutlet cooked in 1 tsp oil | tava cutlet |

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Tarla Dalal

11 June, 2018

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Table of Content

About Swadisht Vegetable Cutlet

Ingredients

Methods

Nutrient values

Indian Vegetable Cutlet recipe | Healthy Vegetable Cutlet cooked in 1 tsp oil | tava cutlet |

Indian vegetable cutlets are a beloved snack and appetizer, celebrated for their versatility and delicious flavor. This particular recipe, featuring grated carrot, bottle gourd, and a blend of ragi and besan flours, offers a wholesome take on the classic. The incorporation of a medley of vegetables not only adds vibrant colors and textures but also a significant nutritional boost, making these cutlets a far cry from their deep-fried counterparts often found in street food stalls.

What makes this vegetable cutlet recipe stand out is its emphasis on health-conscious preparation. By opting for steaming or minimal oil shallow-frying on a non-stick tawa, the fat content is drastically reduced compared to traditional methods. The use of ragi (nachni) flour, a millet known for its high fiber content and complex carbohydrates, along with besan (Bengal gram flour), which is rich in protein, forms a sturdy and nutritious base for the cutlets. This thoughtful combination of ingredients addresses several dietary needs and preferences.

For individuals focusing on weight loss, these vegetable cutlets are an excellent choice. The high fiber content from carrots, bottle gourd, and especially ragi flour promotes satiety, helping you feel fuller for longer and reducing overall calorie intake. The low-calorie nature of cabbage, combined with minimal oil usage, further contributes to a calorie-controlled diet. Replacing refined flours with nutrient-dense ragi and besan also means you're getting more nutritional bang for your buck without excess empty calories.

When it comes to diabetes management, this recipe shines. Ragi flour is a complex carbohydrate with a low glycemic index, meaning it causes a slower and more stable rise in blood sugar levels compared to refined flours. The fiber in the vegetables and ragi also aids in blood sugar control. This makes these cutlets a much better alternative to high-carb, high-fat snacks that can cause rapid sugar spikes. However, portion control remains key for diabetics.

For heart health, these cutlets are a smart option. The minimal use of oil reduces unhealthy fats, and the presence of soluble fiber in bottle gourd, carrots, and ragi helps in lowering cholesterol levels. Millets like ragi are also known for their heart-protective properties, contributing to better cardiovascular well-being. The abundance of vitamins, minerals, and antioxidants from the fresh vegetables further supports overall heart function.

Finally, for those dealing with PCOS (Polycystic Ovary Syndrome), this recipe can be beneficial. PCOS management often involves a diet rich in complex carbohydrates, fiber, and lean protein, while minimizing refined sugars and unhealthy fats. The ragi and besan combination provides good quality protein and complex carbs that help regulate insulin levels, a crucial aspect of PCOS management. The fiber content further aids in maintaining a healthy weight and improving gut health, both of which are important for managing PCOS symptoms.

In summary, this Indian vegetable cutlet recipe is a remarkably healthy and versatile option that fits well into various dietary plans. Its thoughtful blend of vegetables and nutritious flours makes it suitable for weight loss, diabetes management, heart health, and PCOS, offering a delicious and satisfying way to enjoy a traditional Indian snack without compromising on well-being. Serving them with a fresh mint and coriander chutney further enhances their flavor profile while keeping it light and wholesome.

Ingredients

for Indian Vegetable Cutlet

1 cup grated carrot

1/2 cup grated bottle gourd (doodhi / lauki) , squeeze the excess water

1/2 cup finely chopped onion

1/2 cup ragi (nachni / red millet) flour

1/4 cup besan (Bengal gram flour)

1 tsp ginger-green chilli paste

2 tbsp chopped coriander (dhania)

1/2 tsp chilli powder

1 tsp chaat masala

1 tsp lemon juice

salt to taste

1 tsp oil for greasing and cooking

For Serving

mint and coriander chutney

Method

Combine all the ingredients in a deep bowl and mix well.
Divide the mixture into 12 equal portions and roll each portion into a 50 mm. (2”) flat oval.
Grease a non-stick tava (griddle) using ¼ tsp of oil and cook all the cutlets on a slow flame, using the remaining ¾ tsp of oil, till they turn golden brown in colour from both the sides.
Serve immediately with mint and coriander chutney.

Swadisht Vegetable Cutlet recipe with step by step photos