Vegetable Cutlets with Oats

Ingredients:
- 1 cup mixed vegetables (carrots, peas, beans, potatoes), boiled and mashed
- 1/2 cup rolled oats
- 1 small onion, finely chopped
- 1-2 green chilies, finely chopped
- 1-inch piece of ginger, grated
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- Salt to taste
- Fresh coriander leaves, chopped
- 1 tablespoon oil for cooking
Instructions:
- Prepare the Vegetables:
- Boil and mash the mixed vegetables. Ensure they are mashed well and free of any large lumps.
- Prepare the Oats:
- Lightly toast the oats in a dry pan until they turn slightly golden. Let them cool and then grind them into a coarse powder.
- Mix the Ingredients:
- In a mixing bowl, combine the mashed vegetables, ground oats, finely chopped onion, green chilies, grated ginger, cumin seeds, turmeric powder, and salt.
- Mix everything well to form a cohesive mixture. If the mixture is too dry, you can add a little water to help bind it.
- Shape the Cutlets:
- Divide the mixture into small portions and shape each portion into small cutlets (about 4-5 small cutlets).
- Cook the Cutlets:
- Heat 1 tablespoon of oil in a non-stick pan over medium heat.
- Place the cutlets in the pan and cook until they are golden brown and crispy on both sides. This should take about 3-4 minutes per side.
- Serve:
- Serve the vegetable cutlets hot, garnished with fresh coriander leaves. Enjoy them as a light and nutritious dinner option.
Benefits: Vegetable Cutlets with Oats are high in fiber, which aids digestion and supports gut health. The vegetables provide essential vitamins and minerals, while the oats add a boost of fiber and help in binding the cutlets without the need for additional flour or breadcrumbs. Using minimal oil for pan-frying keeps the cutlets light and healthy, making them a great choice for a nutritious dinner.
Nutritive Value (per serving, 4-5 small cutlets):
- Calories: Approximately 150-200 kcal
- Protein: 4-5 grams
- Carbohydrates: 25-30 grams
- Fiber: 5-7 grams
- Fats: 5-7 grams (mainly from oil)
- Vitamins: Contains vitamins A and C (from vegetables), and some B vitamins (from oats).
- Minerals: Rich in iron, magnesium, and potassium.
Enjoy these Vegetable Cutlets with Oats as a tasty and healthy dinner that supports your gut health and provides essential nutrients!
July 21, 2024
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