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:

  1. Prepare the Vegetables:
    • Boil and mash the mixed vegetables. Ensure they are mashed well and free of any large lumps.
  2. 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.
  3. 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.
  4. Shape the Cutlets:
    • Divide the mixture into small portions and shape each portion into small cutlets (about 4-5 small cutlets).
  5. 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.
  6. 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!

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