Hara Bhara Kebab ( Punjabi Khana)
by Tarla Dalal

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Ask any punjabi what his or her favorite snack or starter is and you are sure to get a common answer kebabs. Kebabs can be deep fried, shallow fried or roasted in a tandoor. Kebabs have their origin in persia. Punjabis have in their own special way made the kebab a popular dish world over. Though the first ever known kebabs were made with meat, there is a wide range of delicious vegetarian kebabs that can be prepared in your very own kitchen. The hara bhara kebab is the most popular and just one of the many punjabi kebabs to choose from. It is made with spinach and peas which give the kebab its distinct flavour and its name! rolling the kebab in bread crumbs before frying makes them crisp and crunchy.

Hara Bhara Kebab ( Punjabi Khana) recipe - How to make Hara Bhara Kebab ( Punjabi Khana)

2 tbsp chana dal (split bengal gram)
1 tsp roughly chopped ginger (adrak)
1 tsp garlic (lehsun) , grated
3 tsp finely chopped green chillies
1/2 cup roughly chopped spinach (palak) , blanched and drained
1/4 cup boiled green peas
1/4 cup grated paneer (cottage cheese)
1/4 cup boiled and mashed potatoes
1/2 tsp chaat masala
1/4 tsp punjabi garam masala , readily available
3/4 bread crumbs
salt to taste
1/4 cup plain flour (maida) dissolved with 1/3 cup water
oil for deep-frying

For Serving
tomato ketchup
green chutney

Method

Clean, wash and soak the chana dal. Add the ginger, garlic, green chillies and ¾ cup of water and pressure cook for 2 to 3 whistles or until the dal is cooked. Drain and discard any excess water.
Combine the spinach, green peas and cooked dal mixture and blend in a mixer to a coarse mixture without using any water.
Transfer the mixture into a deep bowl and add the paneer, potatoes, chaat masala, punjabi garam masala, ¼ cup breadcrumbs and salt and mix well.
Divide the mixture into10 equal portions and shape each kebab into 50 mm. (2”) flat kebabs.
Dip each kebab into the prepared flour- water paste and roll in the bread crumbs.
Heat the oil in a non-stick kadhai and deep-fry them till they are golden brown in colour from both the sides.
Serve hot with tomato ketchup and green chutney.

Handy tip

You can also cook the kebabs on a greased tava (griddle) by following the same procedure till step 5 and cook until golden brown in colour from both the sides.

Nutrient values per kebab

Energy	84 cal
Protein	2.6 g
Carbohydrates	10.3 g
Fiber	1 g
Fat	3.6 g
Cholesterol	0 mg
Vitamin A	517.6 mcg
Vitamin B1	0 mg
Vitamin B2	0 mg
Vitamin B3	0.2 mg
Vitamin C	3.2 mg
Folic Acid	15.6 mcg
Calcium	27.3 mg
Iron	0.5 mg
Magnesium	0 mg
Phosphorus	0 mg
Sodium	8 mg
Potassium	51.2 mg
Zinc	0.1 mg