Low Sodium Vegetable Cutlet
Discover the perfect blend of health and flavor with this Low Sodium Vegetable Cutlet recipe, a delightful twist on the classic snack that's ideal for those watching their sodium intake. Packed with nutrient-rich vegetables like carrots, peas, green beans, and potatoes, these crisp cutlets are seasoned with aromatic garlic, ginger, and a hint of black pepper for a wholesome punch of flavor. With whole wheat bread crumbs giving them a golden-crisp exterior, these patties are shallow-fried to perfection, making them a heart-healthy choice without compromising on texture. Ready in just 35 minutes, these cutlets can be served as a satisfying appetizer or paired with a low-sodium chutney or yogurt dip for a guilt-free snack. Perfect for vegetarians and those seeking a nutrient-packed option, this recipe is your go-to for a healthy spin on comfort food.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 medium-sized (boiled and mashed) Potato
- 1 medium-sized (grated) Carrot
- 0.5 cups (boiled and mashed lightly) Green peas
- 0.25 cups (finely chopped and steamed) Green beans
- 2 tablespoons (finely chopped) Coriander leaves
- 2 cloves (minced) Garlic
- 1 teaspoon (grated) Ginger
- 0.25 teaspoons Turmeric powder
- 0.5 teaspoons Black pepper
- 1 teaspoon Lemon juice
- 0.5 cups Whole wheat bread crumbs
- 2 tablespoons (for shallow frying) Oil
- 0.25 cups (optional, for binding if needed) Unsalted cooked quinoa or rice flour
Instructions
Boil, peel, and mash the potatoes until smooth. Set them aside in a large mixing bowl.
Grate the carrot and lightly steam the green peas and green beans until tender. Mash the peas slightly.
In the mixing bowl with the mashed potatoes, add the grated carrot, mashed peas, and steamed green beans.
Add coriander leaves, minced garlic, grated ginger, turmeric powder, black pepper, and lemon juice to the vegetable mixture. Mix thoroughly to combine.
If the mixture feels too wet to shape, add unsalted cooked quinoa or rice flour one tablespoon at a time to bind the mixture.
Divide the mixture into 8 equal portions and shape each portion into small round or oval patties about 1/2 inch thick.
Place the whole wheat bread crumbs on a plate. Gently coat each cutlet in bread crumbs, pressing lightly to adhere the crumbs to the surface.
Heat 2 tablespoons of oil in a nonstick skillet over medium heat. Once the oil is hot, place the cutlets gently into the skillet, ensuring not to overcrowd.
Shallow fry each cutlet for 2-3 minutes on each side until golden brown and crispy.
Remove the cutlets from the skillet and place them on a paper towel-lined plate to remove any excess oil.
Serve warm as is or with a side of low-sodium chutney or a yogurt dip for a flavorful and healthy snack!
Nutrition Facts
Calories |
1195 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.4 g | 62% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 1391 mg | 60% | |
| Total Carbohydrate | 173.8 g | 63% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 20.9 g | ||
| Protein | 29.7 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 176 mg | 14% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1909 mg | 41% | |
*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.
