Low Sodium Veg Cutlet
Savor the wholesome goodness of these Low Sodium Veg Cutlets—an irresistible snack or appetizer that's as nutritious as it is delicious! Packed with a colorful medley of vegetables like carrots, green beans, peas, and corn, these crispy patties offer a flavorful punch with a blend of aromatic spices, including cumin, coriander, and turmeric. The use of rice flour and whole wheat breadcrumbs ensures a perfect crunch while keeping the sodium levels in check, making this a heart-healthy option. Quick to prepare in under 50 minutes, these golden-brown cutlets are shallow-fried in minimal oil for a guilt-free treat. Serve them warm with low-sodium ketchup or mint chutney for a satisfying and flavorful experience! Perfect for tea-time, light lunches, or as a party appetizer, these veggie-packed cutlets are sure to please every palate.
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Recipe Information
Ingredients
- 2 medium Potatoes (boiled and mashed)
- 1 medium Carrot (grated)
- 0.25 cup Green beans (finely chopped)
- 0.25 cup Green peas (boiled)
- 0.25 cup Corn kernels (boiled)
- 1 small Onion (finely chopped)
- 2 cloves Garlic (minced)
- 1 teaspoon Ginger (grated)
- 2 tablespoons Cilantro (chopped)
- 0.5 teaspoon Cumin powder
- 0.5 teaspoon Coriander powder
- 0.25 teaspoon Turmeric powder
- 0.5 teaspoon Black pepper (freshly ground)
- 0.25 teaspoon Red chili flakes (optional)
- 2 tablespoons Rice flour (for binding)
- 0.5 cup Whole wheat breadcrumbs (unsalted)
- 2 tablespoons Neutral oil (for shallow frying)
Instructions
In a large mixing bowl, combine the boiled and mashed potatoes, grated carrot, chopped green beans, boiled green peas, and boiled corn kernels.
Add the finely chopped onion, minced garlic, grated ginger, and chopped cilantro to the bowl.
Sprinkle in the cumin powder, coriander powder, turmeric powder, black pepper, and red chili flakes (if using). Mix well.
Incorporate the rice flour into the mixture to help with binding. If the mixture is still sticky, add a bit more rice flour until it's firm enough to shape.
Divide the mixture into equal portions and shape them into patties or cutlets about 1/2 inch thick.
Place the whole wheat breadcrumbs on a plate and coat each cutlet evenly with the breadcrumbs.
In a large non-stick skillet, heat 2 tablespoons of neutral oil over medium heat. Once hot, shallow fry the cutlets in batches, cooking each side for 3-4 minutes or until golden brown and crispy.
Transfer cooked cutlets to a plate lined with paper towels to remove excess oil.
Serve warm with a side of low-sodium ketchup or mint chutney as a dip.
Nutrition Facts
Calories |
1004 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.0 g | 42% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 132 mg | 6% | |
| Total Carbohydrate | 165.6 g | 60% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 20.2 g | ||
| Protein | 24.1 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 170 mg | 13% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1883 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
