Welcome to another installment of our healthy recipes blog. Today, I’m excited to share a protein-rich, oil-free recipe that puts a healthy twist on a beloved South Indian snack: cutlets. Traditionally made with meat or vegetables and deep-fried, I’ve opted for a healthier alternative by swapping potatoes with chickpeas. This quick, delicious dish retains all the flavorful masalas without the need for deep frying. It’s become a household favorite, and I’m thrilled to share it with you. Let’s dive into the recipe, and I encourage you to give it a try.

TABLE OF CONTENTS

1. Beetroot and chickpeas cutlet
2. Ingredients
3. Recipe
4. Method of preparation with pictures
5. Watch recipe video
6. Health benefits
7. Storage
8. Nutritional value
9. Addition and substitution
10. Frequently asked questions

Beetroot and chickpeas cutlet

This is a healthy recipe for beetroot and chickpeas cutlets, offering a protein-rich, oil-free alternative to the traditional South Indian snack. The recipe focuses on replacing potatoes with chickpeas and avoiding deep frying, while still retaining the flavorful masalas. The content includes a detailed table of contents with sections such as ingredients, recipe, method of preparation with pictures, a recipe video, health benefits, storage instructions, addition and substitution suggestions, and frequently asked questions. If you’d like, I can help you with any specific part of the content or with modifications.

INGREDIENTS

• 1 cup mashed chickpeas
• 1 cup grated beetroot
• 1 medium chopped onion
• 1 teaspoon salt (as required)
• 2cloves of chopped garlic
• 1/2 inch chopped ginger
• 2 tablespoon finely chopped coriander leaves
• 1 teaspoon garam masala
• 1/2 teaspoon ground pepper
• 1/2 teaspoon ground turmeric

RECIPE

1. In a mixing bowl, combine mashed chickpeas, grated beetroot, chopped onion, chopped garlic, chopped ginger, chopped coriander leaves, garam masala, ground pepper, ground turmeric, and salt. Mix well until all ingredients are evenly incorporated.
2. Shape the mixture into medium-sized balls.
3. Place the shaped balls in the air fryer basket, leaving space between them for even cooking.
4. Air fry the balls for about 30 minutes or until they are cooked through and crispy on the outside.
5. Once cooked, serve the balls warm with yogurt on the side for dipping.
6. Enjoy your delicious and healthy chickpea and beetroot bites.

METHOD OF PREPARATION WITH PICTURES

1.In a mixing bowl, combine mashed chickpeas, grated beetroot, chopped onion, chopped garlic, chopped ginger, chopped coriander leaves, garam masala, ground pepper, ground turmeric, and salt. Mix well until all ingredients are evenly incorporated.

2.Shape the mixture into medium-sized balls.

3.Air fry the balls for about 30 minutes or until they are cooked through and crispy on the outside. Once cooked, serve the balls warm with yogurt on the side for dipping.

WATCH RECIPE VIDEO

HEALTH BENEFITS

The beetroot and chickpeas cutlets offer a range of health benefits due to their nutritious ingredients.

1. Rich in Protein: Chickpeas are an excellent source of plant-based protein, essential for muscle repair and overall body function.
2. High in Fiber: Both chickpeas and beetroot are high in fiber, aiding digestion and promoting gut health.
3. Vitamins and Minerals: Beetroot is rich in essential vitamins and minerals, such as folate, manganese, and potassium, which contribute to overall well-being.
4. Low in Saturated Fat: By avoiding deep frying and using oil-free cooking methods, this recipe reduces the intake of saturated fats, promoting heart health.
5. Antioxidant Properties: The combination of chickpeas and beetroot provides antioxidants that help combat oxidative stress and inflammation in the body.

Including these cutlets in your diet can contribute to a well-rounded, nutritious meal while offering these health benefits.

NUTRITIONAL VALUE

This table provides the nutritional value for one beetroot and chickpeas cutlet. The given quantities are based on a yield of 14 cutlets.

Nutrient	Quantity per cutlet
Calories	87
Total Fat	3.2g
Saturated Fat	0.3g
Cholesterol	0mg
Sodium	162mg
Total Carbohydrates	11.5g
Dietary Fiber	2.7g
Sugars	2.3g
Protein	3.8g

Please note that these values are estimates and can vary based on the specific brands and quantities of ingredients used. For precise nutritional information, I recommend using a nutrition calculator or consulting with a registered dietitian. They can provide accurate values based on the exact ingredients and measurements you use in your recipe.

STORAGE

Fridge: Place the chickpea and beetroot cutlets in an airtight container and store them in the fridge. Consume within 2-3 days for the best taste and quality.

Freezer: To freeze the cutlets, arrange them in a single layer on a baking sheet and put it in the freezer. Once frozen, transfer the cutlets to a freezer-friendly container or bag. They can be stored in the freezer for up to 1-2 months. When ready to consume, allow the cutlets to thaw in the fridge overnight before reheating for the best texture and flavor.

ADDITION AND SUBSTITUTION

For additional flavor and variety, consider incorporating the following additions or substitutions into the beetroot and chickpeas cutlet recipe:

1. Vegetables: Add finely grated carrots, bell peppers, or peas to enhance the vegetable medley within the cutlets. These additions provide color, texture, and nutritional variety.
2. Herbs and Spices: Experiment with different herbs and spices to customize the flavor profile. Cumin, coriander, or a hint of cinnamon can add depth to the seasoning. Fresh herbs such as mint or parsley can also complement the existing flavors.
3. Binding Agent: For a variation in texture, consider adding a small amount of besan (gram flour) or breadcrumbs to the mixture to enhance binding and create a slightly different mouthfeel.
4. Nutritional Boost: To increase the nutritional density, incorporate cooked quinoa, flax seeds, or finely chopped nuts like almonds or cashews for added protein and healthy fats.
5. Gluten-Free Option: If seeking a gluten-free alternative, ensure that the ingredients such as breadcrumbs or any additional flour used for binding are gluten-free certified to accommodate dietary preferences or restrictions.

Feel free to experiment with these additions and substitutions to tailor the beetroot and chickpeas cutlets to your preferences and dietary needs.

FREQUENTLY ASKED QUESTIONS

1. Can I bake the cutlets instead of air frying them?
   
   Absolutely! If you prefer baking over air frying, place the shaped cutlets on a lined baking sheet and bake in a preheated oven at 375°F (190°C) for approximately 30 minutes or until they’re golden and crispy.
2. Can I make the cutlets in advance and reheat them later?
   
   Definitely! Prepare the cutlets as per the recipe, allow them to cool to room temperature, then store them in an airtight container in the fridge for up to 2-3 days. To reheat, simply place them in an oven or air fryer until heated through.
3. What can I serve alongside the beetroot and chickpeas cutlets?
   
   These cutlets pair wonderfully with a variety of accompaniments! Consider serving them with a fresh salad, chutney, or a side of steamed vegetables for a complete and satisfying meal.
4. Can I use canned chickpeas for this recipe?
   
   Absolutely! Canned chickpeas can be used, just ensure to drain and rinse them thoroughly before mashing to achieve the desired texture for the cutlets.
5. Is these cutlets gluten-free?
   
   Chickpeas, beetroot, onion, garlic, ginger, coriander leaves, garam masala, ground pepper, and ground turmeric are all naturally gluten-free ingredients. However, it’s always a good idea to double-check the labels of any pre-packaged spices or ingredients to ensure they haven’t been processed in facilities that also handle gluten-containing products, as cross-contamination can occur.

CONCLUSION

Join us in exploring a healthier take on traditional South Indian cutlets by swapping out potatoes for protein-rich chickpeas and opting for oil-free cooking. The mix of vibrant beetroot and chickpeas brings loads of health benefits to this beloved snack. Feel free to add your favorite herbs, veggies, or nutrition boosts to customize the recipe. Whether air frying or baking, these cutlets promise crispy goodness and rich flavors. Enjoy them with salads, chutneys, or steamed veggies for a delicious meal. With storage tips and FAQs, you’re all set to relish these cutlets fresh or reheated. Dive into this nourishing dish, share it with loved ones, and enjoy the satisfaction of creating and savoring wholesome food together. Cheers to health, flavor, and creativity!

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