Soaking Time: 1 hour
Preparation Time: 15 mins
Cooking Time: 15 mins
Total Time: 1 hours 30 minutes
Makes 10 cutlets
Ingredients
2 cups thick beaten rice (poha) , washed and drained
1/4 cup yellow moong dal (split yellow gram) , washed and drained
1 tbsp finely chopped green chillies
1/4 cup finely chopped spinach (palak)
1 tbsp finely chopped coriander (dhania)
2 tsp sugar
2 tsp lemon juice
salt to taste
3 tsp oil for greasing and cooking
For Serving
healthy green chutney
Also Read: Green tea: Health benefits, side effects and risks
Method
- Place the beaten rice in a sieve and hold it under running water for a few seconds. Keep aside for 2 minutes for the water to drain out completely.
- Soak the moong dal in enough water in a deep bowl for about an hour.
- Drain, add the beaten rice and green chillies and grind to a coarse paste, without using any water.
- Transfer the mixture into a bowl, add the spinach, coriander, sugar, lemon juice and salt and mix well.
- Divide the mixture into 10 equal portions and shape each portion into 50 mm. (2”) diameter flat, round cutlet.
- Heat a non-stick tava (griddle), grease it using 1 tsp of oil, and cook 5 cutlets using 1 tsp of oil till they turn brown in colour from both the sides.
- Repeat step 6 to make 1 more batch of 5 cutlets.
- Serve immediately with tomato ketchup or healthy green chutney.
Nutrition Value
| Value per cutlet | % Daily Values | |
| Energy | 74 cal | 4% |
| Protein | 1.8 g | 3% |
| Carbohydrates | 12.8 g | 4% |
| Fiber | 0.5 g | 2% |
| Fat | 1.7 g | 3% |
| Cholesterol | 0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 131 mcg | 3% |
| Vitamin B1 (Thiamine) | 0 mg | 0% |
| Vitamin B2 (Riboflavin) | 0 mg | 0% |
| Vitamin B3 (Niacin) | 0.6 mg | 5% |
| Vitamin C | 1.7 mg | 4% |
| Vitamin E | 0 mg | 0% |
| Folic Acid (Vitamin B9) | 7.8 mcg | 4% |
| MINERALS | ||
| Calcium | 8.9 mg | 1% |
| Iron | 2.6 mg | 12% |
| Magnesium | 17.9 mg | 5% |
| Phosphorus | 29.5 mg | 5% |
| Sodium | 3.6 mg | 0% |
| Potassium | 71.8 mg | 2% |
| Zinc | 0.1 mg | 1% |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
