Hara Bhara Kebabs
by Tarla Dalal
A healthy vegetarian version of kebabs with a tasty blend of ingredients. The spinach adds to its vitamin a content while contributing very little to the carbohydrate levels. The green peas add bulk and fibre to this dish. Roll these kebabs in whole wheat bread crumbs to make them more nourishing than those coated with refined flour bread crumbs or rava. .
Hara Bhara Kebabs recipe - How to make Hara Bhara Kebabs
Preparation Time: Cooking Time: Total Time:
Makes 10 kebabs
1/4 cup chana dal (split bengal gram)
2 tsp roughly chopped ginger (adrak)
2 tsp grated garlic (lehsun)
3 tsp finely chopped green chillies
1 cup roughly chopped spinach (palak) , blanched and drained
1/2 cup boiled green peas
1/2 cup grated low fat paneer (cottage cheese)
1 tsp chaat masala
1/4 tsp garam masala
salt to taste
1/4 cup bread crumbs
1 tsp oil for cooking
Method
- Method
- Clean, wash and soak the chana dal for 1 hour.
- Drain, add the ginger, garlic, green chillies and ½ cup of water and pressure cook for 2 to 3 whistles or until the dal is cooked. Drain out and discard any excess water.
- Allow the steam to escape before opening the lid.
- Add the spinach, green peas and cooked dal mixture and blend in a mixer to a coarse paste without using any water.
- Add the paneer, chaat masala, garam masala and salt and mix well.
- Divide the mixture into 10 equal portions and shape each portion into a 50 mm. (2”) flat kebabs. Shaped kebab.
- Roll the kebabs in the bread crumbs.
- Heat the oil in a non-stick pan and cook the kebabs on both sides till they are golden brown in colour.
- Serve hot.
Nutrient values per kebab
| Energy | 45 cal |
| Protein | 2.4 g |
| Carbohydrates | 6.6 g |
| Fiber | 1.8 g |
| Fat | 0.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 984.4 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 5.4 mg |
| Folic Acid | 28.9 mcg |
| Calcium | 32.8 mg |
| Iron | 0.9 mg |
| Magnesium | 21 mg |
| Phosphorus | 31.8 mg |
| Sodium | 18 mg |
| Potassium | 76.6 mg |
| Zinc | 0.1 mg |
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I tried this recipe ..tastes fantastic n every ingredients easily available.thanx